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Shoulder Exercises
Standing Front Shoulder Raise — Shoulder Flexion
Muscles worked:
Deltoids. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
7, 8 or 9
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Keep shoulder muscles tight. Limit and control your range of motion.
•Keep knees slightly bent and feet flat on the floor.
•Keep abdominals tight and maintain good spinal alignment.
•Do not increase the arch in your low back as you raise your arms, but keep your spine stable and tight.
START
START
•Stand on the platform facing away from the engine.
•Grasp the Hand Grips with the palms facing backward.
•Stand with feet flat on the platform, knees slightly bent and arms to your sides.
•Keep chest up, abs tight and maintain a slight arch in the low back.
FINISH
FINISH
•Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder level.
•Arms may be moved together or alternately
•Slowly return to the Start position, keeping tension on the front shoulder muscles throughout the motion.
Standing Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)
Muscles worked:
Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids;
Trapezius. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
START
FINISH
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Keep shoulder and upper back muscles tight. Limit and control your range of motion.
•Keep knees slightly bent and feet flat on the floor, stagger your foot position for added stability.
•Keep abdominals tight and maintain good spinal alignment.
•Do not increase the arch in your low back as you move your arms, but keep your spine stable and tight.
START
•Grasp the Hand Grips so your palms are facing down and arms are straight.
•Stand with feet flat on the floor, knees slightly bent facing the engine.
•Keep chest up, abs tight, maintain a slight arch in the low back and keep your shoulderblades pinched together.
•Lean back slightly at the hips so that the cables are in line with your arms and shoulders.
FINISH
•Allowing your arms to bend slowly, move your elbows out and backward keeping a 70°- 90° angle between your upper arms and your torso.
•Move until your elbows are slightly behind your shoulders.
•Slowly return to the Start position, keeping tension on the shoulderblades.
