WORKOUT 
S H O U L D E R S
Deltoid Raise
(Deltoids)
1.Insert pin into weight stack at desired resistance level.
2.Attach Stirrup Handle (optional) to low pulley cable.
3.Take an overhand grasp of the Stirrup Handle with your right hand and your palm facing down.
4.Facing away from the machine, stand 1 to 2 feet away from pulley.
5.Using shoulder muscle strength, slowly raise the Stirrup Handle upward and forward in a semicircular arc until it is in a position slightly above your shoulder level.
6.Pause for a moment, then slowly return the Handle along the same arc, back to the starting position. Repeat movement.
7.Exhale on exertion, inhale on return motion.
8.Change hands and repeat with opposite arm.
Upright Row
(Deltoids & Trapezius)
1.Insert pin into weight stack at desired resistance level.
2.Attach the Low Row Bar to low pulley cable.
3.Take an overhand grasp of the Bar with your hands approximately 6 inches apart.
4.Facing the machine, stand 1 to 2 feet away from the pulley with your feet set
shoulder width apart. Allow the weight to extend your arms downward with the bar resting across your thighs.
5.Keeping your elbows above your hands at all times, slowly pull the bar upward until the backs of your hands lightly touch your chin.
6.Pause for a moment, then slowly return to the starting position. Repeat movement.
7.Exhale on exertion, inhale on return motion.
Shoulder Press
(Deltoids)
1.Insert pin into weight stack at desired resistance level.
2.Set Press Arms to the Shoulder Press position and set back pad to the Shoulder Press position.
3.Adjust seat pad height so that when seated the horizontal press handles bisect the shoulder (deltoid) muscles.
4.Sit comfortably on the seat pad with your back flat against the back pad.
5.Grasp horizontal bench handles with your arms bent and palms facing downward.
6.Keeping your elbows out, extend your arms forward at a smooth, moderate pace throughout the exercise movement.
7.Pause for a moment, then slowly return to the starting position. Repeat movement.
8.Exhale on exertion, inhale on return motion.
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