Home Gym Owner's Manual

26
Shoulder Exercises
Lying Front Shoulder Raise—Shoulder Flexion (elbows stabilized)
Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles Worked:
Front and Middle Deltoids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Keep your abdominals tight, and main-
tain good spinal alignment.
• Do not increase the arch in your lower
back while you are lifting your arms.
Muscles Worked:
Rear Deltoids, Middle Deltoids,
Trapezius, and Rhomboids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—keep
your chest lifted.
• Keep your knees bent and feet flat on
the floor.
• Keep your spine aligned and a slight
arch in your lower back.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips, palms
facing down, arms straight.
• Lie back slowly, supporting
your head on the Bench.
• Keep your chest lifted, main
-
taining a slight arch in your
lower back.
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips, palms
facing floor, arms nearly
straight.
• Sit up straight, and bend
slightly forward from the hips
until your arms and the cables
are in front of your body at a
90
o
angle from your torso.
Action
• Keeping your arms straight,
move them in an arc upward
until they are directly over
your shoulders.
• You may perform this move
with
both arms simultaneously or
one at a time.
• With controlled movement,
slowly return to the Start
position.
Action
• Maintaining the bend in
your arms, move your arms
outward and backward.
• When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.