Shoulder Exercises
45
Standing Cablecross 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; keep your spine stable and tight.
START
•Grab the opposite side handles 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 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 shoulder blades.
Standing Shoulder Extension — Elbow Stabilization
Muscles worked:
Rear Deltoids; Teres Major; Rhomboids; Middle Trapezius; Triceps. Also ankles, knees, hips and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
7, 8 or 9
START
FINISH
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Keep knees slightly bent and feet flat on the floor.
•Keep abdominals tight and maintain good spinal alignment.
•Release your shoulderblades at the end of each rep, and initiate each new rep by retracting your shoulderblades.
START
•Stand on the platform facing the engine
•Grasp the Hand Grips with a Hammer Type grip, arms straight, at approximately a 45° angle in front of the torso.
•Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the low back.
FINISH
•Initiate the movement by pinching the shoulderblades together.
•Continue movement by moving your hands in an arc downward, along your sides, until your hands are level with your hips.
•With controlled movement, slowly return to the Start position.
