Shoulder Exercises
41
Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)
Muscles worked:
Front and Middle Deltoids
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8
Success Tips
•Keep knees bent and feet flat on floor.
•Keep abdominals tight and maintain good spinal alignment.
•Do not increase the arch in your lower back while you are lifting your arms.
START
START
•Sit on the bench facing engine.
•Grasp the Hand Grips, palms facing down, arms straight.
•Lie back slowly, supporting your head on the bench.
•Keep your chest lifted, maintaining a slight arch in your lower back.
FINISH
FINISH
•Keeping your arms straight, move them in an arc upwards until they are directly over your shoulders.
•You may perform this move with both arms simultaneously or one at a time.
•With controlled movement, slowly return to the Start position.
Reverse Fly Cable Cross — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked:
Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
•Do not lose spinal alignment— keep your chest lifted.
•Keep knees bent and feet flat on floor.
•Keep your spine aligned and a slight arch in your lower back.
•Maintain a 90° angle between upper arms and torso throughout exercise.
START
START
•Sit on the Bench facing the engine.
•Grasp the opposite Hand Grips , palms facing each other, arms nearly straight.
•Sit up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso.
FINISH
FINISH
•Maintaining the bend in your arms, move your arms outward and backward.
•When your elbows are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement.
