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Shoulder Exercises
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator
cuff (supraspinatus) and upper
trapezius muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – use
squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• DO NOT swing arms upward or
move trunk.
START
FINISH
• Stand on platform facing
outward. Grasp hand grips with
palms facing each other.
• Attain good spinal posture and
bend forward slightly at hip (15
to 20º) by keeping spine straight
and sticking rear end out. Do
not bend at waist.
• Let arms hang directly in line
with cables.
• Elevate shoulders slightly toward
back of head.
• Raise arms out to sides to
nearly shoulder level.
• Keep side of arm/elbow facing
out/up throughout movement.
• Slowly bring arms into start
position without relaxing.
Seated Forearm Lateral Shoulder Raise – Elbows Stabilized
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator
cuff (supraspinatus) and upper
trapezius muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips over elbows
Pulleys:
Squat Pulley Frame – narrow
position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• DO NOT swing arms upward or
move trunk.
START
FINISH
• Slide hand grips over forearms
until grip is cradled in elbow.
• Let upper arms hang in
line with cables and bend
elbows 90º.
• Elevate shoulders slightly
toward the back of your head.
• Raise chest and pinch shoulder
blades together.
• Maintain a slight, comfortable,
arch in lower back.
• Raise arms out to sides to
almost shoulder level.
• Keep side of forearms/elbows
facing out/up throughout
movement.
• Slowly bring arms to start
position without relaxing.
24
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 26 8/16/2006 3:40:17 PM