Shoulder Exercises
39
Shoulder Extension — (elbows stabilized)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoid; Middle Trapezius; Rhomboids;
Triceps
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
START
FINISH
Success Tips
•Keep knees bent and feet flat on floor.
•Keep your lats tightened throughout the motion.
•Keep abdominals tight and maintain good spinal alignment.
•Release your shoulder blades at the end of each rep and initiate new rep by retracting your shoulder blades.
START
•Sit on the bench facing engine.
•Grasp the Hand Grips, palms facing down, arms straight and at approximately a 45° angle from torso.
•Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back.
FINISH
•Initiate movement by pinching shoulder blades together.
•Continue movement by moving your hands in an arc downward, along your sides, until hands are level with hips.
•With controlled movement, slowly return to the Start position.
Shoulder Shrug — Scapular Elevation
Muscles worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
•Keep abdominals tight and maintain good spinal alignment.
•Do not bend your neck or slouch during this exercise.
•Raise shoulders evenly.
•For variation, try this exercise bent forward slightly from the hips.
START
START
•Stand on the platform, facing the engine.
•Reach down and grasp the Hand Grips, palms facing each other.
•Let your arms hang at your sides.
FINISH
FINISH
•Slowly raise your shoulders towards the back of your head, keeping your neck and head still.
•Slowly reverse back to the Start position, keeping your upper trapezius muscles tight throughout the motion.
