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Shoulder Exercises
Scapular Protraction — (elbows stabilized)
START FINISH
• Reach behind your body,
grasp the Hand Grips and
straighten your arms in front
of you at a 90° angle from
torso.
• Keep your arms in line with
the cables, palms facing down
and wrists straight.
• Keeping your arms straight
and in line with the cables,
slowly move your shoulder
blades forward away from the
Seat Back Pad. Slowly bring
your hands together using
only your shoulder muscles.
• Slowly return to the Start
position, keeping tension in
your shoulder blades.
• Movement is very subtle
and occurs only in shoulder
blades.
Muscles worked:
Serratus Anterior
Position:
Seated—facing outward. Seat
in lowest position.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7, 8 ot 9
Success Tips
• Lift your chest, keep your knees bent
and feet on floor.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
• Do not slouch forward or use your
arm muscles to assist this motion.
Keep this motion only in the
shoulder blades
Scapular Depression
START FINISH
• Grasp the Hand Grips and
keep your arms at your side,
palms facing inward, arms
nearly straight.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
your lower back.
• Keeping your arms straight,
slide your shoulder blades
downward, toward your hips.
• When your shoulder blades
have fully depressed, slowly
return to the Start position.
• Movement is very subtle
and occurs only in shoulder
blades.
Muscles worked:
Lower Trapezius
Position:
Standing—facing outward.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Tower Pulleys / 9
Success Tips
• Do not lose spinal alignment—keep
your chest lifted and head against
the Seat Back Pad.
• Keep knees bent and feet flat
on Platform.
START
FINISH
START
FINISH