Home Gym Owner's Manual

24
Shoulder Exercises
Shoulder Extension—(elbows stabilized)
Shoulder Shrug—Scapular Elevation
Muscles Worked:
Latissimus Dorsi, Teres Major, Rear
Deltoid, Middle Trapezius, Rhomboids,
and Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
Keep your knees bent and feet flat on
the floor.
Keep your lats tightened throughout
the motion.
Keep your abdominals tight, and main-
tain good spinal alignment.
Release your shoulder blades at the
end of each rep, and initiate new rep
by retracting your shoulder blades.
Muscles Worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
Keep your abdominals tight, and main-
tain good spinal alignment.
Do not bend your neck or slouch
during this exercise.
Raise your shoulders evenly.
For variation, try this exercise bent
forward slightly from the hips.
START FINISH
START FINISH
Start
Sit on the Bench, facing the
Power Rod
®
unit.
Grasp the Handgrips, palms
facing down, arms straight
and at approximately a 45
o
angle from your torso.
Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
your lower back.
Start
Straddle the Seat Rail, facing
the Power Rod
®
unit.
Reach down and grasp the
Handgrips, palms facing each
other.
Let your arms hang at your
sides.
Action
Initiate movement by
pinching your shoulder blades
together.
Continue the movement by
moving your hands in an arc
downward along your sides
until your hands are level with
your hips.
With controlled movement,
slowly return to the Start
position.
Action
Slowly raise your shoulders
toward the back of your head,
keeping your neck and head
still.
Slowly reverse back to the
Start position, keeping your
upper trapezius muscles tight
throughout the motion.