Home Gym Owner's Manual

25
Shoulder Exercises
Scapular Protraction—(elbows stabilized)
Scapular Depression
Muscles worked:
Serratus Anteriors
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
floor. Lean your head back against the
Bench.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90
o
angle between your
upper arms and torso throughout this
exercise.
• Do not slouch forward or use your arm
muscles to assist this motion. Keep this
motion only in your shoulder blades.
Muscles worked:
Lower Trapezius
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—keep
your chest lifted and head on the
Bench.
• Keep your knees bent and feet flat on
the floor.
START FINISH
START FINISH
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit.
• Reach behind your body
and grasp the Handgrips.
Straighten your arms in front
of you at a 90
o
angle from
your torso.
• Keep your arms in line with
the cables, palms facing down
and wrists straight.
Start
• Lie on the bench with your
head toward the Power Rod
®
unit.
• Grasp the Handgrips, and
bring your arms straight down
your sides along your trunk.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
your lower back.
Action
• Keeping your arms straight
and in line with the cables,
slowly move your shoulder
blades forward off the bench.
Bring your hands together
using only your shoulder
muscles.
• Slowly return to the Start
position, keeping tension in
your shoulder blades.
Action
• Keeping your arms straight,
slide your shoulder blades
downward toward your hips.
• When your shoulder blades
have fully depressed, slowly
return to the Start position.