Shoulder Exercises
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)
Muscles worked:
Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – use squat straps
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
•DO NOT swing arms upward or move trunk.
START
START
•Stand on platform facing outward. Grasp hand grips with palms facing each other.
•Attain good spinal posture and bend forward slightly at hip (15 to 20º) by keeping spine straight and sticking rear end out. Do not bend at waist.
•Let arms hang directly in line with cables.
•Elevate shoulders slightly toward back of head.
FINISH
ACTION
•Raise arms out to sides to nearly shoulder level.
•Keep side of arm/elbow facing out/up throughout movement.
•Slowly bring arms into start position without relaxing.
Seated Forearm Lateral Shoulder Raise – Elbows Stabilized
Muscles worked:
Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips over elbows
Pulleys:
Squat Pulley Frame – narrow position
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
•DO NOT swing arms upward or move trunk.
24Bowflex Xceed™ Owner’s Manual
START
START
•Slide hand grips over forearms until grip is cradled in elbow.
•Let upper arms hang in line with cables and bend elbows 90º.
•Elevate shoulders slightly toward the back of your head.
•Raise chest and pinch shoulder blades together.
•Maintain a slight, comfortable, arch in lower back.
FINISH
ACTION
•Raise arms out to sides to almost shoulder level.
•Keep side of forearms/elbows facing out/up throughout movement.
•Slowly bring arms to start position without relaxing.
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