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Shoulder Exercises
Seated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)
START FINISH
START
• Sit on the bench facing
engine.
• Slide the Hand Grips over
your forearms, near
the elbow.
• Keep your chest lifted,
maintaining a slight arch in
your lower back.
• Raise your arms directly out
and upward to nearly shoulder
level.
• At the top of the movement,
you may need to rotate your
hands slowly to prevent the
cuff from sliding off.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Supraspinatus; Middle Deltoids;
Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase swing arms upward
or move trunk during movement.
START FINISH
START
FINISH
Muscles worked:
Rhomboids; Trapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
• Keep your lats tightened throughout
this exercise.
• Release your shoulder blades
at the end of each rep. Initiate
each new rep by retracting your
shoulderblades.
Scapular Retraction
• Sit on the bench, facing engine.
• Grasp the Hand Grips, palms
faicng down.
• Brace your heels on the
platform, knees bent
comfortably, arms straight
toward the pulleys.
• Allow your shoulder blades to
move forwards, while leaning
forward from the hips.
• Keeping your chest lifted,
pinch your shoulder blades
backward while keeping your
arms straight toward the
pulleys.
• Slowly return to the Start
position without slouching or
changing spinal alignment.