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Shoulder Exercises
SHOULDER EXTENSION (elbows stabilized)
Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid mus- cles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.
Starting position:
•With the bench flat, sit facing the power rods, knees bent, and feet flat on the floor. •Grasp the handles with your palms facing towards the floor.
•Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.
Action:
•Initiate the movement by “pinching” your shoulder blades together.
•Continuethemovementbymovingyourhandsinanarcdownwardandbackwardtowardsyourhips. •Slowly return to the starting position.
Key points:
•Do not lose spinal alignment - keep chest lifted. •Keep the lats tightened throughout the entire motion.
•Releaseyourshoulderbladesattheendofeachrepandinitiateeachnewrepbyretractingyour shoul- der blades.
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SHOULDER SHRUG - Scapular Elevation
Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region.
Starting position:
•Standontheplatformfacingthepowerrods.Reachdownandgraspthehandleswiththepalmsfacing each other or facing backward, whichever is more comfortable.
•Let your arms hang extending in the direction of the pulleys.
Action:
•Raise your shoulders towards the back of your head, making sure your neck/head position does not move.
•Slowly reverse the motion, keeping the upper trapezius muscles tight during the entire motion.
Key points:
•Do not bend the neck backwards or forwards while raising the shoulders. •Do not slouch upon lowering the shoulders.
•Keep the spine in good alignment throughout the entire motion. •Make sure both shoulders raise evenly.
•For a variation, bend forward slightly from the hips, not the spine.
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