Owner`s manual

Standing Shoulder Press – Shoulder Abduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so the cables
are in line and close to the front
of your forearms with your 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
START FINISH
START
• Grasp the Hand Grips so the cables are in
line and close to the front of your forearms
with your 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.
• Keeping the palms facing forward, raise
one hand grip to head level so your elbow
is at shoulder level. Extend the other arm
up above your head.
• Straighten one arm overhead
while lowering the other to the
Start position.
• This is an alternating motion, so
your arms with move in opposite
directions during the set.
• 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 and
core in stabilization.
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
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.
31
Shoulder Exercises
START FINISH
START
FINISH
START FINISH
START
FINISH
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips
and core in stabilization.
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
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.
Standing Shoulder Press w/ Alternating Motion – Shoulder Abduction (and
elbow extension)