FINISH
START
Muscles worked: The primary muscles empha-
sized are the upper trapezius and associated
smaller muscles of the region.
Bench Position: Removed
Seat Position: Back and Locked
Accessory Used: Hand Grips
Starting position:
• Stand on the platform facing the Power
Rods. Reach down and grasp the hand grips
with the palms facing each other or facing
backward, as comfort dictates.
• Let your arms hang extending in the direc-
tion of the pulleys.
Motion:
• Raise your shoulders toward the back of
your head, making sure your neck/head posi-
tion does not move.
• Slowly allow the shoulders to return down-
ward without slouching or rounding the
upper spine.
Key points:
• Do not bend the neck backward or forward
while raising the shoulders.
• Do not slouch upon lowering the shoulders
• Keep the spine in erect alignment through-
out the entire motion.
• Make sure both shoulders raise evenly.
SHOULDER SHRUG — Scapular Elevation
FINISH
START
Muscles worked: This exercise emphasizes
your upper back (the latissimus dorsi, teres
major and rear deltoid muscles), as well as the
muscles between your shoulder blades (middle
trapezius and rhomboid muscles). The triceps
muscles, located on the back of the upper
arms, are worked throughout the entire
motion as they try to prevent the elbows from
bending.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit facing the Power Rods, knees bent, and
feet flat on the floor.
• Grasp the hand grips with your palms facing
down and back.
• Slide back to create tension at the start of the
motion.
• Tighten your trunk muscles to stabilize your
spine while maintaining a very slight arch in
the lower back.
Motion:
• Simultaneously "pinch" your shoulder blades
together and moving your hands in an arc
downward and backward below your hips.
• Slowly return to the starting position allow-
ing your shoulder blades to move forward
with your arms.
Optional motions:
• Bilateral movement — both arms extending
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
extending while the other is returning).
Key points:
• Do not slouch — keep chest lifted and spine
erect.
• Keep the lats tightened throughout the
entire motion.
SHOULDER EXTENSION — Elbows Stabilized
22
Shoulder Exercises
To Next Page
Loading...
