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Shoulder Exercises
Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)
START FINISH
START
• Grasp the Hand Grips, palms
facing each other.
• Let your arms hang at your
sides, directly in line with the
cables.
• Keep your chest lifted, and a
slight arch in your lower back.
• Raise your arms directly out to
the sides, nearly to shoulder
level.
• Keep the side of your arm/
elbow facing out and up
throughout the movement.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Middle Deltoids; Supraspinatus; Upper
Trapezius
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys
Success Tips
• Elevate your shoulders slightly
toward the back of your head.
• Maintain good spinal alignment and
bend forward slightly from the hip.
• Do not swing your arms upward
or move your trunk during this
exercise.
• Lift your chest, keep your knees bent
and feet on Standing Platform.
Seated Forearm Lateral Shoulder Raise — Elbows stabilized
START FINISH
START
• Slide the handles on the Hand
Grips to one side and slide the
straps over your forearms until
they are cradled in your elbows.
• Let your upper arms hang
directly in line with the cables.
Bend your elbows 90°.
• Sit up straight and bend slightly
forward from the hips until
arms/cables are in front of body
at a 90° angle from torso.
• Raise your arms directly out to
the sides, nearly to shoulder
level.
• Keep the side of your
forearms/elbows facing
out and up throughout the
movement.
• Slowly bring your arms back
to the Start position without
relaxing.
FINISH
Muscles worked:
Middle Deltoids; Supraspinatus; Upper
Trapezius
Position:
Seated—facing outward.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Narrow Pulleys
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Success Tips
• Raise your chest and keep your
shoulder blades pinched together.
• Elevate your shoulders slightly
toward the back of your head.
• Maintain good spinal alignment and
bend forward slightly from the hip.
• Do not swing your arms upward
or move your trunk during this
exercise.
• Lift your chest, keep your knees bent
and feet on Platform.