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Shoulder Exercises
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Muscles worked: This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods,
knees bent and feet flat on the platform.
• Grasp the handles, with your arms straight
and your palms facing down. Lie back
completely so that your head is supported by
the bench.
• Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
Motion:
• Keeping your arms straight, move them in
an arc upward and then directly over your
shoulders.
• Slowly return to the starting position, arms
by your sides.
Optional motions:
• Bilateral movement – both arms raising at
the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms
moving, although in opposite directions (one
raising while the other is returning).
Key points:
• Keep the chest lifted and the abdominals
tightened throughout the entire motion.
• Maintain good spinal alignment.
• Do not increase the arch in your lower back
while lifting your arms.
LYING FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized)
Muscles worked: This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids and the rear portion of the middle
deltoids) as well as the trapezius and
rhomboids.
Pulley position: Narrow only.
Starting position:
• With the bench flat, sit facing the Power
Rods, knees bent, and feet flat on the floor.
• Grasp the handles with your palms facing
toward the floor and arms nearly straight.
• Sit up straight and then bend slightly
forward from the hips (not the spine) until
arms/cables are in front of body at a 90
degree angle to your torso.
• Lift chest and pinch shoulder blades
together.
Motion:
• Maintaining the same slight bend in your
arms, move your arms outward and
backward, keeping a 90 degree angle
between your upper arms and the sides of
your torso.
• Move until your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shoulder muscles
tightened during the entire motion.
Key points:
• Maintain a 90 degree angle between your
upper arms and the sides of your torso
during the exercise.
• For normal pulling /rowing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may keep the shoulder blades "pinched"
together throughout both the forward and
backward movements.
REVERSE FLY — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
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