Owner`s manual

32
Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips, palms facing
away from the engine.
• Raise the Hand Grips to shoulder
level. Keep your 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 in your
front shoulder muscles.
FINISH
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps.
Also core and hip stabilizer muscles (when
using Ball).
Position:
Seated—facing outward
Accessory:
Long Hand Grips; Bench/Ball
Adjustable Arm Position:
7 or 8
Success Tips
• Lift your chest, keep your knees bent
and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep abdominals tight and maintain
good spinal alignment.
Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)
START FINISH
START
• Grasp the Hand Grips, palms
facing each other.
• Let your arms hang at your sides,
directly in line with the cables.
• Keep your chest lifted, and a
slight arch in your lower back.
• Raise your arms directly out to
the sides, nearly to shoulder
level.
• Keep the side of your arm/elbow
facing out and up throughout the
movement.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Middle Deltoids; Supraspinatus; Upper
Trapezius
Position:
Standing—facing the machine.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys
Success Tips
• Elevate your shoulders slightly toward
the back of your head.
• Maintain good spinal alignment and
bend forward slightly from the hip.
• Do not swing your arms upward or
move your trunk during this exercise.
• Lift your chest, keep your knees bent
and feet on Platform.