Owner`s manual

34
Shoulder Exercises
Standing Shoulder Flexion – Shoulder Flexion
START FINISH
START
• Stand on the platform facing
away from the engine.
• Grasp the Hand Grips with the
palms facing backward.
• Stand with feet flat on the
platform, knees slightly bent and
arms to your sides.
• Keep chest up, abs tight and
maintain a slight arch in the low
back.
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you at
shoulder level. (Arms may be
moved together or alternately).
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
FINISH
Muscles worked:
Deltoids. Also ankles, knees, hips and core
in stabilization.
Position:
Standing—facing outward.
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 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.
Seated Crossover Rear Delt Row — Elbow Flexion
START FINISH
START
• Cross your arms in front of you and
grasp the Hand Grips (right Grip
in left hand and vice versa), palms
facing toward the floor.
• Brace your heels against the end of
the Platform.
• Lean back slightly and straighten
your arms.
• Raise your arms until they are in
front of your body at approximately
a 90° angle to your torso.
• Allowing your arms to bend
as you go, move your elbows
outward and backward until
elbows are parallel with your
shoulders.
• Keep your forearms pointing in
the direction of the cables.
• Slowly return to the Start
position. Do not relax the tension
in your shoulder muscles.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Seated on the floor—facing machine.
Accessory:
Hand Grips; Bench/Ball
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys / 0
Success Tips
• Maintain a 90° angle between your
upper arms and torso during motion.
• Keep knees bent and feet braced
against the Platform.
• Do not bend your torso forward.
• Keep shoulder blades pinched together
and maintain good spinal alignment.