Home Gym Owner's Manual

42
Shoulder Exercises
Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction
START FINISH
START
• Grasp the handles 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 one hand grip to head level
so your elbow is equal to shoulder
level, keeping the palms facing
forward, while the other arm is
extended upward over your head.
• 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; keep
your spine stable and tight.
• Do not allow your body to side bend
during the motion.
Shoulder Internal Rotation with 90˚ of Abduction
START FINISH
START
• Grasp the HandGrip and position
your upper arm 90 degrees away
from your side.
• Stand up straight with chest lifted,
slight arch in the lower back and
shoulder blades retracted.
• Moving the arm of the machine
to different positions above your
shoulder will alter the resistance
application to the muscle.
• Distance yourself from the arm of
the machine to eliminate slack in
the cable\handgrip.
• Rotate your forearm forward
then down, keeping your
upper arm stable.
• Do not let your arm move
closer to your side during the
motion.
• Slowly return to the Start
position.
• Repeat with the other arm
after you have completed the
set.
FINISH
Muscles worked:
Subscapularis Middle\Inferior fibers;
Pectoralis Major
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
1
Success Tips
• Control the motion during
the entire exercise. Do not use
momentum.
• Do not rotate your spine to gain
additional range of motion. Try for
pure rotation of your shoulder—
more is not better.
• Use light resistance to perform 12-15
perfect repetitions.