Owner`s manual

VARIATION
Standing Rear Deltoid Row
– Shoulder Horizontal Abduction (and elbow flexion)
START FINISH
• Grasp the Hand Grips so your palms
are facing down and arms are
straight.
• Stand with feet flat on the platform,
knees slightly bent facing the engine.
• Keep chest up, abs tight, maintain
a slight arch in the low back and
keep your shoulder blades pinched
together.
• Lean back slightly at the hips so that
the cables are in line with your arms
and shoulders.
• Allowing your arms to bend
slowly, move your elbows out
and back, keeping a 70-90º angle
between your upper arms and
your torso.
• Move until your elbows are
slightly behind your shoulders.
• Slowly return to the Start
position, keeping tension on the
shoulder blades.
Muscles worked:
Rear and Middle Deltoids; Posterior Rotator
Cuff; Upper Lats; Teres Major; Rhomboids
and Trapezius. Also ankles, knees, hips and
core in stabilization.
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
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.
35
Shoulder Exercises
START FINISH
START
• Grasp the opposite side handles so
your palms are facing down and
arms are straight.
• Stand with feet flat on the platform,
knees slightly bent facing the
engine.
• Keep chest up, abs tight, maintain
a slight arch in the low back and
keep your shoulder blades pinched
together.
• Lean back slightly at the hips so the
cables are in line with you arms and
shoulders.
• Allowing your arms to bend
slowly, move your elbows out
and back, keeping a 70-90º angle
between your upper arms and
your torso.
• Move until your elbows are
slightly behind your shoulders.
• Slowly return to the Start
position, keeping tension on the
shoulder blades.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior Rotator
Cuff; Upper Lats; Teres Major; Rhomboids
and Trapezius. Also ankles, knees, hips and
core in stabilization.
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep shoulder and upper back muscles
tight, limit and control your range of
motion.
• Keep knees slightly bent and feet flat on
the floor, stagger your foot position for
added stability.
• Keep abdominals tight and maintain good
spinal alignment.
• Do not increase the arch in your low
back as you raise your arms, but keep
your spine stable and tight.
Standing Crossover Rear Deltoid Row – Shoulder Horizontal Abduction
(and elbow flexion)