Home Gym Owner's Manual

23
Shoulder Exercises
Seated Shoulder Press—Shoulder Adduction (and elbow extension)
Front Shoulder Raise—Shoulder Flexion (elbow stabilized)
Muscles worked:
Front Deltoids, Upper Trapezius, and
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet on the
floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep your abdominals tight, and main
-
tain good spinal alignment.
Muscles worked:
Front and Middle Deltoids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your abdominals tight, and main-
tain good spinal alignment.
• Keep your knees bent and feet on
floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
START FINISH
START FINISH
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit.
• Keep your chest up, abs tight,
and maintain a slight arch in
your lower back.
• Grasp the Handgrips, palms
facing out.
• Raise the Handgrips to
shoulder level, keeping your
palms facing forward.
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit.
• Keep your chest up, abs tight,
and maintain a slight arch in
your lower back.
• Grasp the Handgrips, palms
facing back and arms straight
at your sides.
Action
• 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 in
your front shoulder muscles.
Action
• Keeping your arms straight,
move them forward, leading
with your forearms, until your
arms are extended in front of
you at shoulder height.
• Arms may be moved alter
-
nately or together.
• Slowly return to the Start
position.