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Shoulder Exercises
Shoulder Extension — (elbows stabilized)
START FINISH
START
• Grasp the Hand Grips, palms
facing down, arms straight
and at approximately a 30°
angle from torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
the lower back.
• Initiate movement by pinching
shoulder blades together.
• Continue movement by
moving your hands in an arc
downward, along your sides,
until hands are level with hips.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoid; Middle Trapezius; Rhomboids;
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep your lats tightened throughout
the motion.
• Keep abdominals tight and maintain
good spinal alignment.
• Release your shoulder blades at the
end of each rep and initiate new rep
by retracting your shoulder blades.
Shoulder Shrug — Scapular Elevation
START FINISH
START
• Reach down and grasp the
Hand Grips, palms facing
each other.
• Let your arms hang at
your sides.
• Slowly raise your shoulders
towards the back of your
head, keeping your neck
and head still.
• Slowly reverse back to the
Start position, keeping your
upper trapezius muscles tight
throughout the motion.
FINISH
Muscles worked:
Upper Trapezius
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys / 0
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Do not bend your neck or slouch
during this exercise.
• Raise shoulders evenly.
• For variation, try this exercise bent
forward slightly from the hips.