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Shoulder Exercises
Bent Rear Delt Row
START FINISH
START
• Pivot forward from your hips,
knees bent, spinal muscles
tight.
• Grasp the Hand Grips, palms
facing backward. Keep hands
shoulder-width apart.
• Let your arms hang in the
direction of the pulleys—do
not lock your elbows.
• Initiate movement by pulling
your elbows back as you bring
the Hand Grips upward to a
point below your chest. Keep
hands shoulder-width apart.
• Slowly return to Start position,
keeping your knees bent and
your back flat.
FINISH
Muscles worked:
Teres Major; Rear Deltoids. Also core
muscle group for stability.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
Crossover Bent Rear Delt Row
START FINISH
START
• Pivot forward from your hips,
knees bent, spinal muscles
tight.
• Cross your arms, reach down
and grasp the Hand Grips
(right Grip in left hand and
vice versa), palms facing
backward. Keep hands
shoulder-width apart.
• Let your arms hang in the
direction of the pulleys—do
not lock elbow.
• Initiate movement by pulling
your elbows back as you bring
the Hand Grips upward and
cross them over your chest.
Keep your crossed hands
shoulder-width apart.
• Slowly return to Start position,
keeping your knees bent and
your back flat.
FINISH
Muscles worked:
Teres Major; Rear Deltoids. Also core
muscle group for stability.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
• Keep the lats tightened throughout
the entire motion.