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Shoulder Exercises
Seated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)
Muscles worked:
Supraspinatus; Middle Deltoids; Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
START |
| FINISH |
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|
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•Keep knees bent and feet flat on floor.
•Keep abdominals tight and maintain good spinal alignment.
•Do not increase swing arms upward or move trunk during movement.
START
•Sit on the bench facing engine.
•Slide the Hand Grips over your forearms, near
the elbow.
•Keep your chest lifted, maintaining a slight arch in your lower back.
FINISH
•Raise your arms directly out and upward to nearly shoulder level.
•At the top of the movement, you may need to rotate your hands slowly to prevent the cuff from sliding off.
•With controlled movement, slowly return to the Start position.
Scapular Retraction
Muscles worked:
Rhomboids; Trapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
START | FINISH |
•Keep knees bent and feet flat on floor.
•Keep your spine aligned, abs tight and a slight arch in your lower back.
•Keep your lats tightened throughout this exercise.
•Release your shoulder blades at the end of each rep. Initiate each new rep by retracting your shoulderblades.
START
•Sit on the bench, facing engine.
•Grasp the Hand Grips, palms faicng down.
•Brace your heels on the platform, knees bent comfortably, arms straight toward the pulleys.
•Allow your shoulder blades to move forwards, while leaning forward from the hips.
FINISH
•Keeping your chest lifted, pinch your shoulder blades backward while keeping your arms straight toward the pulleys.
•Slowly return to the Start position without slouching or changing spinal alignment.
