Shoulder Exercises
REAR DELTOID ROWS Shon]der Horizontal Abduction (with elhow flexion)
Muscles worked: This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids, as well as the rear portion of the
middle deltoids, the posterior rotator cuff,
upper lat and teres nv0or ) as well as the
trapezius and rhomboids.
Pulley position: Wide or narrow.
Starting Position:
• Sit on the hench fhcing the Power Rods,
knees bent and your feet on the platform.
• Cross the handles and grasp with your pahns
facing down and arms straight (right hand
on left handle and vice versa).
• Sit up straight and then bend over slightly
from the hips (not the spine) tmtil
arms/cables are in front of body at a 90
degree angle to your torso.
• Lift your chest and slightly pinch your
shoulder blades together.
Motion:
• Allowing your arms to bend as you go, move
your elhows outward and hackward keeping
a 70 90 degree angle between your upper
arms and the sides of yore torso.
• Your forearms should always point in the
direction of the cahles.
• Move tmtil your elhows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shotflder nmscles
tightened during the entire motion.
Optional motions:
• Bilateral movement - both arms rowing at
the same time.
• Unilateral movement performing all reps
with one arm before moving to the next.
• Alternating performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
rowing while the other is returning).
Key points:
• Maintain a 90 degree angle hetween your
upper arms and the sides of yore torso
doting the exercise.
• For normal pulling/rowing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may keep the shoulder blades "pinched"
together throt_ghot_t both the forward and
backward movements.
STANDING LATERAL SHOULDER RAISE ShonlderAbdt,etion(elhowstabilized)
Muscles worked: This exercise emphasizes the
side shoulder muscles (middle deltoids), the
top muscle of the rotator cuff (sopraspinatos)
and the tiapezius muscles.
Key points:
• DO NOT swing the arms upward or move
the hunk dining the motion.
Pulley position: Narro;;_
Starting position:
• Remove the bench and stand on the platform
straddling the rail and facing the Power
Rods.
• Grasp the handles with pahns facing toward
each other.
• Attain erect spinal postme.
• Let your arms hang directly in line with the
cahles.
Motion:
• Raise yore rams directly out to the sides to
ahnost shoulder level.
• Lift yore elbow and hand at the same speed
and do not let one get ahead of the other.
• Do not turn/rotate yore arms while raising
them. Keep the side of your arm/elhow
facing out/up throughout the movement.
• Slowly bring your arms into the starting
position without relaxing.
START
FINISH
START
FINISH
24
To Next Page
Loading...
