Owner`s manual

28
Shoulder Exercises
Shoulder Extension — (elbows stabilized)
START ACTION
START
• Sitonthebenchfacing
Power Rod
®
units.
• GrasptheHandGrips,
palms facing down,
arms straight and at
approximately a 45° angle
from torso.
• Tightenyourtrunkmuscles
to stabilize your spine while
maintaining a slight arch in
the lower back.
• Initiatemovementby
pinching shoulder blades
together.
• Continuemovementby
moving your hands in an
arc downward, along your
sides, until hands are level
with hips.
• Withcontrolledmovement,
slowly return to the Start
position.
FINISH
Muscles worked:
LatissimusDorsi;TeresMajor;Rear
Deltoid;MiddleTrapezius;Rhom-
boids; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepkneesbentandfeetflat
on floor.
•Keepyourlatstightened
throughout the motion.
• Keepabdominalstightand
maintain good spinal alignment.
• Releaseyourshoulderbladesat
the end of each rep and initiate
new rep by retracting your
shoulder blades.
Shoulder Shrug — Scapular Elevation
START ACTION
START
• Standontheplatform,
facing the Power Rod
®
units.
• Reachdownandgraspthe
Hand Grips, palms facing
each other.
• Letyourarmshangat
your sides.
• Slowlyraiseyourshoulders
towards the back of your
head, keeping your neck
and head still.
• Slowlyreversebacktothe
Start position, keeping your
upper trapezius muscles
tight throughout the
motion.
FINISH
Muscles worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepabdominalstightand
maintain good spinal alignment.
• Donotbendyourneckorslouch
during this exercise.
• Raiseshouldersevenly.
• Forvariation,trythisexercise
bent forward slightly from the
hips.