Home Gym Owner's Manual

41
Shoulder Exercises
Scapular Retraction
START FINISH
START
• Grasp the Hand Grips,
palmsfacing each other.
• Extend arms toward the
pulleys.
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are
fully retracted, slowly return to
the Start position.
FINISH
Muscles worked:
Middle Trapezius; Rhomboids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
Success Tips
• Do not lose spinal alignment—keep
your chest lifted.
• Keep knees bent and feet flat on the
Platform.
• Bend your torso forward slightly at
hips.
• Do not use your arm muscles for this
movement.
Standing Shoulder Press — Shoulder Abduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so the
cables are in line close to the front
of your forearms and palms facing
forward.
• Stand with feet flat on the
platform, knees slightly bent.
• Keep chest up, abs tight and
maintain a slight arch in the low
back.
• Raise the hand grips to head
level so your elbows are equal to
shoulder level, keeping the palms
facing forward.
• Straighten your arms slowly
over your head, focusing on
moving your elbows up and
inward toward your ears.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
FINISH
Muscles worked:
Deltoids; Triceps. Also ankles, knees,
hips & core in stabilization.
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Stabilize body from your feet all the
way up through your trunk.
• Keep shoulder muscles tight, limit
and control your range of motion.
• Keep knees slightly bent and feet flat
on the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your
low back as you raise your arms, but
keep your spine stable and tight.