Schwinn SCHWIN COMP - Rear Deltoid Rows; Standing Lateral Shoulder Raise

STANDING LATERAL SHOULDER RAISE — Shoulder Abduction (elbow stabilized)
FINISH
Muscles worked: This exercise emphasizes the
side shoulder muscles (middle deltoids), the
top muscle of the rotator cuff (supraspinatus)
and the trapezius muscles.
Bench Position: Removed
Seat Position: Back and Locked
Accessory Used: Hand Grips
Starting position:
• Remove the bench and stand on the platform
straddling the rail and facing the Power
Rods.
• Grasp the hand grips with palms facing
toward each other.
• Attain erect spinal posture.
• Let your arms hang directly in line with the
cables.
Motion:
• Raise your arms directly out to the sides to
almost shoulder level.
• Lift your elbow and hand at the same speed
and do not let one get ahead of the other.
• Do not turn/rotate your arms while raising
them. Keep the side of your arm/elbow fac-
ing out/up throughout the movement.
• Slowly bring your arms into the starting
position without relaxing.
Key points:
• DO NOT swing the arms upward or move
the trunk during the motion.
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Shoulder Exercises
Muscles worked: This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids, as well as the rear portion of the mid-
dle deltoids, the posterior rotator cuff, upper
lat and teres major) as well as the trapezius
and rhomboids.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting Position:
• Sit on the bench facing the Power Rods,
knees bent and your feet on the platform.
• Cross the hand grips and grasp with your
palms 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) until
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 elbows outward and backward keeping
a 70-90 degree angle between your upper
arms and the sides of your torso.
• Your forearms should always point in the
direction of the cables.
• Move until your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shoulder muscles
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 mov-
ing, although in opposite directions (one
rowing while the other is returning).
Key points:
• Maintain a 90 degree angle between your
upper arms and the sides of your torso dur-
ing the exercise.
• For normal pulling /rowing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and back-
ward naturally with the arm movement, or
for increased rear deltoid involvement you
may keep the shoulder blades "pinched"
together throughout both the forward and
backward movements.
REAR DELTOID ROWS — Shoulder Horizontal Abduction (with elbow flexion)