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Shoulder Exercises
Standing Front Shoulder Raise — Shoulder Flexion
START FINISH
• Stand on the platform facing
away from the engine.
• Grasp the Hand Grips with
the palms facing backward.
• Stand with feet flat on the
platform, knees slightly bent
and arms to your sides.
• Keep chest up, abs tight and
maintain a slight arch in the
low back.
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you
at shoulder level.
• Arms may be moved together
or alternately
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
Muscles worked:
Deltoids. Also ankles, knees, hips and
core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
7, 8 or 9
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 Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)
START FINISH
START
• Grasp the Hand Grips so your
palms are facing down and arms are
straight.
• Stand with feet flat on the floor,
knees slightly bent facing the
engine.
• Keep chest up, abs tight, maintain
a slight arch in the low back and
keep your shoulderblades pinched
together.
• Lean back slightly at the hips so
that the cables are in line with your
arms and shoulders.
• Allowing your arms to bend
slowly, move your elbows out
and backward keeping a 70°-
90° angle between your upper
arms and your torso.
• Move until your elbows are
slightly behind your shoulders.
• Slowly return to the Start
position, keeping tension on
the shoulderblades.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior Rotator
Cuff; Upper Lats; Teres Major; Rhomboids;
Trapezius. Also ankles, knees, hips and core
in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep shoulder and upper back muscles
tight. Limit and control your range of
motion.
• Keep knees slightly bent and feet flat on
the floor, stagger your foot position for
added stability.
• Keep abdominals tight and maintain good
spinal alignment.
• Do not increase the arch in your low back
as you move your arms, but keep your
spine stable and tight.
START
FINISH