Owner`s manual

33
Shoulder Exercises
Seated Forearm Lateral Shoulder Raise — Elbows stabilized
START FINISH
START
• Slide the handles on the Hand
Grips to one side and slide the
straps over your forearms until
they are cradled in your elbows.
• Let your upper arms hang directly
in line with the cables. Bend your
elbows 90°.
• Sit up straight and bend slightly
forward from the hips until arms/
cables are in front of body at a 90°
angle from torso.
• Raise your arms directly out to
the sides, nearly to shoulder
level.
• Keep the side of your forearms/
elbows facing out and up
throughout the movement.
• Slowly bring your arms back
to the Start position without
relaxing.
FINISH
Muscles worked:
Middle Deltoids; Supraspinatus; Upper Tra-
pezius. Also core and hip stabilizer muscles
(when using Ball).
Position:
Seated—facing outward.
Accessory:
Long Hand Grips; Bench/Ball
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Narrow Pulleys / 0
Success Tips
• Raise your chest and keep your shoulder
blades pinched together.
• 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 floor.
Standing Shoulder Extension – Elbow Stabilization
START FINISH
START
• Stand on the platform facing the
engine.
• Grasp the Hand Grips with
the palms facing down, arms
straight, at approximately a 45º
angle in front of the torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in the
low back.
• Initiate the movement by
pinching the shoulder blades
together.
• Continue movement by moving
your arms in an arc motion, down
and back. Your arms will finish
slightly behind you.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior Rota-
tor Cuff; Upper Lats; Teres Major; Rhom-
boids and Trapezius. Also ankles, knees,
hips and core in stabilization.
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7, 8 or 9
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep knees slightly bent and feet flat on
the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Release your shoulder blades at the end
of each rep and initiate each new rep
by retracting your shoulder blades.