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Shoulder Exercises
Standing Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)
START FINISH
START
• Grab the opposite side handles
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
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 shoulder blades.
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; keep
your spine stable and tight.
Standing Shoulder Extension — Elbow Stabilization
START FINISH
START
• Stand on the platform facing
the engine
• Grasp the Hand Grips with
a Hammer Type grip, arms
straight, at approximately a
45° angle in front of the torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
the low back.
• Initiate the movement by
pinching the shoulderblades
together.
• Continue movement by
moving your hands in an arc
downward, along your sides,
until your hands are level with
your hips.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Rear Deltoids; Teres Major; Rhomboids;
Middle Trapezius; Triceps. 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 knees slightly bent and feet flat
on the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Release your shoulderblades at
the end of each rep, and initiate
each new rep by retracting your
shoulderblades.