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Shoulder Exercises
18
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REAR DELTOID ROWS - Shoulder Horizontal Abduction (and elbow flexion)
Muscles worked: This exercise emphasizes the back portion of the shoulder muscles ( the rear
deltoids, as well as the rear portion of the middle deltoids).
Starting position:
•Sit on the bench facing the power rods, knees bent and your feet on the platform.
•Cross the handles and grasp them with your palms facing down and arms straight (right hand on left
handle and vice versa).
•Sit up straight and then bend over slightly from the hips (not the spine) until arms are in front of body
at a 90 degree angle to your torso.
•Lift your chest and pinch your shoulder blades together.
Action:
•Allowing your arms to bend as you go, move your elbows outward and backwards keeping a
90 degree angle between your upper arms and the sides of your torso.
•Your forearms always point in the direction of the cables.
•Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the
rear shoulder muscles tightened during the entire motion.
Key points:
•Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise.
•Keep shoulder blades “pinched” together and maintain good spinal alignment during the entire exer-
cise.
•To work one arm at a time, place non-working hand on top of the bench for additional stabilization.
LATERAL SHOULDER RAISE - Shoulder Abduction (elbow stabilized)
Muscles worked - This exercise emphasizes the side shoulder muscles (middle deltoids), the top
muscle of the rotator cuff (supraspinatus) and the upper trapezius muscles.
Starting position:
•Remove the bench and stand on the platform straddling the rail and facing the power rods.
•Grasp the handles with palms facing towards each other.
•Attain good spinal posture and bend forward slightly at the hip (15 to 20 degrees) by keeping your
spine straight and sticking your rear end out. Do not bend at your waist.
•Let your arms hang directly in line with the cables.
•Elevate your shoulders very slightly toward the back of your head.
Action:
•Raise your arms directly out to the sides to almost shoulder level.
•Keep the side of your arm/elbow facing out/up throughout the movement.
•Slowly bring your arms into the starting position without relaxing.
Key points:
•DO NOT swing the arms upward or move the trunk during the motion.