XTREME®2 | Shoulder Exercises |
Lateral Shoulder
Muscles worked:
Middle Deltoids; Supraspinatus; Upper Trapezius
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley
Leg Extension:
START |
| FINISH |
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|
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Removed
Success Tips
•You may need to use the Squat Straps for this exercise.
•Elevate your shoulders slightly toward the back of your head.
•Maintain good spinal alignment and bend forward slightly from the hip.
•Do not swing your arms upward or move your trunk during this exercise.
•Lift your chest, keep your knees bent and feet on Standing Platform.
START
•Grasp the Hand Grips, palms facing each other.
•Let your arms hang at your sides, directly in line with the cables.
•Keep your chest lifted, and a slight arch in your lower back.
ACTION
•Raise your arms directly out to the sides, nearly to shoulder level.
•Keep the side of your arm/elbow facing out and up throughout the movement.
•With controlled movement, slowly return to the start position.
Seated Forearm Lateral Shoulder Raise—Elbows stabilized
Muscles worked:
Middle Deltoids; Upper Trapezius; Supraspinatus
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley
Leg Extension:
START |
| FINISH |
|
|
|
Removed
Success Tips
•Raise your chest and keep your shoulder blades pinched together.
•Elevate your shoulders slightly toward the back of your head.
•Maintain good spinal alignment and bend forward slightly from the hip.
•Do not swing your arms upward or move your trunk during this exercise.
•Lift your chest, keep your knees bent and feet on Standing Platform.
START
•Open the Hand Grip webbing and slide the Grips over your forearms until they are cradled in your elbows.
•Let your upper arms hang directly in line with the cables. Bend your elbows 90˚.
•Sit up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso.
ACTION
•Raise your arms directly out to the sides, nearly to shoulder level.
•Keep the side of your forearms/ elbows facing out and up throughout the movement.
•Slowly bring your arms
back to the start position without relaxing.
