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Shoulder Exercises
Scapular Protraction — (elbows stabilized)
START FINISH
• Reach behind your body,
grasp the Hand Grips and
straighten your arms in
front of you at a 90° angle
from torso.
• Keep your arms in line with
the cables, palms facing down
and wrists straight.
• Keeping your arms straight
and in line with the cables,
slowly move your shoulder
blades forward off the bench,
bringing your hands together
using only your shoulder
muscles.
• Slowly return to the Start
position, keeping tension in
your shoulder blades.
Muscles worked:
Serratus Anterior
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
9
Success Tips
• Keep knees bent and feet flat
on floor. Lean head back against
the bench.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
• Do not slouch forward or use your
arm muscles to assist this motion.
Keep this motion only in the
shoulder blades
Scapular Depression
START FINISH
• Lie on the bench, head
toward the engine.
• Grasp the Hand Grips and
bring your arms straight down
your sides along your trunk.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
your lower back.
• Keeping your arms straight,
slide your shoulder blades
downward, toward your hips.
• When your shoulder blades
have fully depressed, slowly
return to the Start position.
Muscles worked:
Lower Trapezius
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Do not lose spinal alignment—keep
your chest lifted and head on bench.
• Keep knees bent and feet flat
on floor.
START
FINISH
START
FINISH