Schwinn SCHWIN COMP - Reverse Fly; Lying Front Shoulder Raise

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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 the Power Rods,
knees bent and feet flat on the platform.
Legs should be slightly spread to accommo-
date the Lat Tower.
• Grasp the hand grips, with your arms
straight and your palms facing down. Lie
back completely so that your head is sup-
ported by the bench.
• Keep your chest up, abdominal tight and
maintain a slight arch in your lower back.
Motion:
• Keeping your arms straight, move them in
an arc upward and then directly over your
shoulders.
• Slowly return to the starting position, arms
by your sides.
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.
• Maintain good spinal alignment.
• Do not increase the arch in your lower back
while lifting your arms.
LYING FRONT SHOULDER RAISE — Shoulder Flexion (elbow stabilized)
Muscles worked: This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids and the rear portion of the middle
deltoids) as well as the trapezius and rhom-
boids.
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
toward the floor and arms nearly straight.
• Sit up straight and then bend slightly for-
ward from the hips (not the spine) until
arms/cables are in front of body at a 90
degree angle to your torso.
• Lift chest and pinch shoulder blades togeth-
er.
Motion:
• Maintaining the same slight bend in your
arms, move your arms outward and back-
ward, keeping a 90 degree angle between
your upper arms and the sides of your torso.
• Move until your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shoulder muscles
tightened during the entire motion.
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.
REVERSE FLY — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
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Shoulder Exercises
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