Shoulder Exercises
37
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus; Teres
Major; Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
6, 7, or 8
START
FINISH
Success Tips
•Maintain a 90° angle between your upper arms and torso during motion.
•Keep knees bent and feet on floor.
•To work one arm at a time, place
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
•Sit on the bench facing the main engine.
•Grasp the Hand Grips. Keep palms down and arms straight.
•Sit up straight. Bend slightly forward from hips until arms are in front of body at a 90° angle from torso and in line toward the pulley.
•Lift your chest and keep your shoulder blades together.
•Keep forearms in line with cables.
FINISH
•Allowing your arms to bend slowly, move your elbows outwards and backwards, keeping a
•Move until your elbows are slightly behind your shoulders, then slowly reverse back to the Start position.
•Keep your shoulder blades tightened throughout motion.
Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)
Muscles worked:
Middle Deltoids; Upper Trapezius
Bench Position:
Remove Bench
Accessory:
Long Hand Grips
Adjustable Arm Position:
8
Success Tips
•Do not swing your arms upward or move your trunk during the motion.
•Keep your feet on floor.
START
START
•Remove the bench and stand on the platform, straddling the seat rail and facing the engine.
•Grasp the Hand Grips, palms facing each other.
•Align your spine and bend forward slightly at the hips
•Elevate shoulders slightly toward back of head, keeping spine aligned.
FINISH
FINISH
•Slowly raise your arms out to your sides, at a 90° angle from your body.
•Keep your forearms facing outward throughout the movement.
•Slowly return to the Start position without relaxing muscle tension.
