Schwinn SCHWIN COMP - Shoulder Exercises

Muscles worked: This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids), the rotator cuff muscles, the upper
back muscles (trapezius), and the triceps mus-
cles located on the back of the upper arms.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing away from the Power
Rods, knees bent and feet flat on the floor.
• You may sit back against the lat tower, or
you may choose to sit forward away from the
tower and remaining free from back support,
thereby increasing the challenge of spinal
stabilization as part of the exercise.
• Keep your chest up, abdominal tight and
maintain a very slight arch in your lower
back.
• Grasp the hand grips with palms facing away
from the machine.
• Raise handles to just above shoulder level,
keeping palms facing forward.
Motion:
• Straighten the arms upward, focusing on a
final point either directly overhead or slight-
ly forward over the forehead as
comfort/shoulder range dictates.
• Slowly return to starting position keeping
tension in the front shoulder muscles.
Optional motions:
• Bilateral movement - both arms pressing 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 mov-
ing, although in opposite directions (one
pressing while the other is returning).
Key points:
• Keep the chest up and abdominal tight
throughout the entire motion to maintain
good spinal alignment.
• Do not let the arch increase in the lower
back while pressing up.
Shoulder Exercises
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SEATED SHOULDER PRESS — Shoulder Abduction (with elbow extension)
Muscles worked: This exercise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing away from the Power
Rods, knees bent and feet flat on the floor.
• You may sit back against the lat tower, or
you may choose to sit forward away from the
tower and remaining free from support,
thereby increasing the challenge of spinal
stabilization as part of the exercise.
• Keep your chest up, abdominal tight and
maintain a slight arch in your lower back.
• Grasp the hand grips with your palms facing
backward and arms straight at your sides.
Motion:
• Keeping your arms straight and your palms
down, move your arms forward and then
upward to shoulder height.
• Slowly return the arms beside the torso and
repeat.
Optional motions:
• Bilateral movement - both arms raising 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 mov-
ing, although in opposite directions (one
raising while the other is returning).
Key points:
• Keep the chest lifted and the abdominal
tightened throughout the entire motion and
maintain good spinal alignment.
• Do not increase the arch in your lower back
while lifting your arms.
FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized near extension)