Shoulder Exercises
Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)
Muscles worked:
Front part of shoulder muscles (front deltoids) and front part of middle deltoids.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
START
FINISH
BeforeYou Begin:
Remove Leg Extension and seat. Use platform pulleys.
Key Points:
•Keep chest lifted and abdominals tight- ened throughout entire motion and maintain good spinal alignment.
•Do not increase arch in lower back while lifting arms.
START
•Stand on platform facing outward with knees slightly bent. You may want to lean back against bench.
•Keep chest up, ads tight and maintain a slight arch in lower back.
•Grasp hand grips with palms facing machine and arms straight at sides.
ACTION
•Arms may be moved alternately or together.
•Keeping arms straight, move them forward, then up to shoulder height.
•Slowly return arms beside torso and repeat.
Seated Shoulder Press – Shoulder Adduction (and Elbow Extension)
Muscles worked:
Front portion of shoulder muscles (front deltoids and front part of middle deltoids), upper back muscles (upper trapezius), and triceps.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
BeforeYou Begin:
Remove Leg Extension and adjust seat height.
Key Points:
•Keep abdominals tight throughout entire motion and maintain good spinal alignment.
•Do not let the arch increase in the lower back while pressing up.
START
START
•Sit facing outward, knees bent and feet flat on floor.
•Keep chest up, abs tight and maintain a slight arch in lower back.
•Grasp hand grips with palms facing away from machine.
•Raise hand grips to just above shoulder level, keeping palms facing forward.
FINISH
ACTION
•Straighten arms overhead, focusing on moving elbows up and in toward head.
•Slowly return to starting posi- tion keeping tension in front shoulder muscles.
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