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Shoulder Exercises
Standing Shoulder Press — Shoulder Abduction (and elbow extension)
START FINISH
• Grasp the Hand Grips so the
cables are in line close to the
front of your forearms and
palms face forward.
• Stand with feet flat on the
platform, knees slightly bent.
• Keep chest up, abs tight and
maintain a slight arch in the
low back.
• Raise the hand grips to head
level so your elbows are equal
to shoulder level, keeping the
palms facing forward.
• Straighten your arms slowly
over your head, focusing on
moving your elbows up and
inward toward your ears.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
Muscles worked:
Deltoids; Triceps. Also ankles, knees,
hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
Success Tips
• Stabilize body from your feet all the
way up through your trunk.
• Keep shoulder muscles tight. Limit
and control your range of motion.
• Keep knees slightly bent and feet flat
on the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your
low back as you raise your arms, but
keep your spine stable and tight.
Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so the cables
are in line close to the front of your
forearms and palms face forward.
• Stand with feet flat on the platform,
knees slightly bent.
• Keep chest up, abs tight and
maintain a slight arch in the low
back.
• Raise one hand grip to head level
so your elbow is equal to shoulder
level, keeping the palms facing
forward, while the other arm is
extended upward over your head.
• Straighten one arm slowly
over your head, focusing on
moving your elbow up and
inward toward your ear.
• Lower the opposite arm so
that your elbow is slightly
below or equal to your
shoulder.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
FINISH
Muscles worked:
Deltoids; Triceps. Also ankles, knees,
hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
Success Tips
• Stabilize body from your feet all the
way up through your trunk.
• Keep shoulder muscles tight. Limit
and control your range of motion.
• Keep knees slightly bent and feet flat
on the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your
low back as you raise your arms, but
keep your spine stable and tight.
• Do not allow your body to bend
sideways during the motion.
START
FINISH