Home Gym Owner's Manual

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