Home Gym Owner's Manual

28
Shoulder Exercises
Seated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized)
Scapular Retraction
Muscles Worked:
Supraspinatus, Middle Deltoids, and
Trapezius
Bench Position:
Flat Bench Forward
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 swing arms upward or move
trunk during movement.
Muscles Worked:
Middle Trapezius and Rhomboids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not lose your 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.
• Do not use your arm muscles for this
movement.
START FINISH
START FINISH
Start
• Sit on the bench, facing the
Power Rod
®
unit.
• Spread the cuff on the
Handgrips
• Slide the cuffs onto the oppo
-
site forearms and place them
near the elbows so that the
cables cross each another.
• 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, arms
straight, palms facing down.
Action
• Raise your arms directly out
to your sides, nearly shoulder
level.
• At the top of the movement
you may need to rotate your
hands slowly to prevent the
cuff from sliding off.
• With controlled movement,
slowly return to the Start
position.
Action
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are
fully retracted, slowly return
to the Start position.