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Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
START FINISH
START
• Sit on the bench facing
the main engine.
• Grasp the Hand Grips. Keep
palms down and arms straight.
• Sit up straight. Bend slightly
forward from hips until arms
are in front of body at a 90°
angle from torso and in line
toward the pulley.
• Lift your chest and keep your
shoulder blades together.
• Keep forearms in line with
cables.
• Allowing your arms to bend
slowly, move your elbows
outwards and backwards,
keeping a 70-90° angle
between your upper arms and
torso.
• Move until your elbows are
slightly behind your shoulders,
then slowly reverse back to the
Start position.
• Keep your shoulder blades
tightened throughout motion.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus; Teres
Major; Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
6, 7, or 8
Success Tips
• Maintain a 90° angle between
your upper arms and torso during
motion.
• Keep knees bent and feet on floor.
• To work one arm at a time, place
non-working hand on bench to
stabilize.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)
START FINISH
START
• Remove the bench and stand on
the platform, straddling the seat
rail and facing the engine.
• Grasp the Hand Grips, palms
facing each other.
• Align your spine and bend
forward slightly at the hips
(15-20°).
• Elevate shoulders slightly toward
back of head, keeping spine
aligned.
• Slowly raise your arms out to
your sides, at a 90° angle from
your body.
• Keep your forearms facing
outward throughout the
movement.
• Slowly return to the Start
position without relaxing
muscle tension.
FINISH
Muscles worked:
Middle Deltoids; Upper Trapezius
Bench Position:
Remove Bench
Accessory:
Long Hand Grips
Adjustable Arm Position:
8
Success Tips
• Do not swing your arms upward or
move your trunk during the motion.
• Keep your feet on floor.