40
Shoulder Exercises
Scapular Protraction — (elbows stabilized)
START FINISH
• Reach behind your body, grasp
the Hand Grips and straighten
your arms in
front of you at a 90° angle from
torso.
• Keep your arms in line with the
cables, palms facing down and
wrists straight.
• Keeping your arms straight and
in line with the cables, slowly
move your shoulder blades
forward off the bench, bringing
your hands together using only
your shoulder muscles.
• Slowly return to the Start
position, keeping tension in your
shoulder blades.
Muscles worked:
Serratus Anterior
Bench Position:
45˚ incline
Accessory:
Long Hand Grips
Adjustable Arm Position:
9
Success Tips
• Keep knees bent and feet flat
on floor. Lean head back against
the bench.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
• Do not slouch forward or use your arm
muscles to assist this motion. Keep this
motion only in the shoulder blades
Scapular Depression
START FINISH
• Lie on the bench, head toward
the engine.
• Grasp the Hand Grips and bring
your arms straight down your
sides along your trunk.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in your
lower back.
• Keeping your arms straight, slide
your shoulder blades downward,
toward your hips.
• When your shoulder blades have
fully depressed, slowly return to
the Start position.
Muscles worked:
Lower Trapezius
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Do not lose spinal alignment—keep
your chest lifted and head on bench.
• Keep knees bent and feet flat
on floor.
START
FINISH
START
FINISH
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