Shoulder Exercises
Scapular Protraction—(elbows stabilized)
Muscles worked:
Serratus Anteriors
Bench Position:
45o incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Keep your knees bent and feet flat on floor. Lean your head back against the Bench.
•Keep your spine aligned and a slight arch in your lower back.
•Maintain a 90o angle between your upper arms and torso throughout this exercise.
•Do not slouch forward or use your arm muscles to assist this motion. Keep this motion only in your shoulder blades.
START
Start
•Sit on the Bench, facing away from the Power Rod® unit.
•Reach behind your body and grasp the Handgrips. Straighten your arms in front of you at a 90o angle from your torso.
•Keep your arms in line with the cables, palms facing down and wrists straight.
FINISH
Action
•Keeping your arms straight and in line with the cables, slowly move your shoulder blades forward off the bench. Bring your hands together using only your shoulder muscles.
•Slowly return to the Start position, keeping tension in your shoulder blades.
Scapular Depression
Muscles worked:
Lower Trapezius
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Do not lose spinal
•Keep your knees bent and feet flat on the floor.
START
Start
•Lie on the bench with your head toward the Power Rod® unit.
•Grasp the Handgrips, and bring your arms straight down your sides along your trunk.
•Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back.
FINISH
Action
•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.
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