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Shoulder Exercises
Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips & core in stabilization.
Position:
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
START
FINISH
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; keep your spine stable and tight.
•Do not allow your body to side bend during the motion.
START
•Grasp the handles so the cables are in line close to the front of your forearms and palms facing forward.
•Stand with feet flat on the platform, knees slightly bent.
•Keep chest up, abs tight and maintain a slight arch in the low back.
•Raise one hand grip to head level so your elbow is equal to shoulder level, keeping the palms facing forward, while the other arm is extended upward over your head.
FINISH
•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.
•Slowly return to the Start position, keeping tension on the front shoulder muscles throughout the motion.
Shoulder Internal Rotation with 90˚ of Abduction
Muscles worked:
Subscapularis Middle\Inferior fibers; Pectoralis Major
Position:
Accessory:
Long Hand Grips
Adjustable Arm Position:
1
START
FINISH
Success Tips
•Control the motion during the entire exercise. Do not use momentum.
•Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.
•Use light resistance to perform
START
•Grasp the HandGrip and position your upper arm 90 degrees away from your side.
•Stand up straight with chest lifted, slight arch in the lower back and shoulder blades retracted.
•Moving the arm of the machine to different positions above your shoulder will alter the resistance application to the muscle.
•Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip.
FINISH
•Rotate your forearm forward then down, keeping your upper arm stable.
•Do not let your arm move closer to your side during the motion.
•Slowly return to the Start position.
•Repeat with the other arm after you have completed the set.
