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Shoulder Exercises
Crossover Rear Delt Rows — Elbow Flexion
START FINISH
START
• Cross your arms in front
of you and grasp the Hand
Grips (right Grip in left hand
and vice versa), palms facing
toward the floor, arms nearly
straight.
• Raise your arms in front of
your body until they are at a
90° angle to your torso.
• Allowing your arms to bend
slowly, move your elbows
outward and backward
between your upper arms and
torso.
• Keep your forearms pointing
in the direction of the cables.
• Slowly return to the Start
position. Do not relax the
tension in your shoulder
muscles.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
• Maintain a 90° angle between
your upper arms and torso during
motion.
• Lift your chest, keep knees bent and
feet on Platform or in front of it.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
Crossover High Rear Delt Rows — Elbow Flexion
START FINISH
START
• Cross your arms in front of you
and grasp the Hand Grips (right
Grip in left hand and vice versa),
palms facing toward the floor,
arms nearly straight.
• Stand up straight and then lean
back slightly from hips.
• Allowing your arms to bend
slowly, move your elbows
outward and backward between
your upper arms and torso.
• Keep your forearms pointing in
the direction of the cables.
• Move until your elbows are
slightly behind your shoulders.
• Slowly return to the Start
position. Do not relax the
tension in your shoulder
muscles.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Maintain a 90° angle between
your upper arms and torso during
motion.
• Keep shoulder blades pinched
together, good spinal alignment
and your chest lifted throughout
exercise.
• Lift your chest, keep your knees bent
and feet on Standing Platform or in
front of the platform.