Schwinn SCHWIN COMP - Seated Lateral Shoulder Raise; Scapular Retraction

24
Shoulder Exercises
FINISH
START
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: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing the Power Rods,
knees bent and your feet on the platform.
• Spread the cuff from the hand grip and slide
it over the opposite forearm near the elbow
(left grip over right forearm and vice versa).
• Sit up straight and maintain erect posture.
Motion:
• Raise your arms directly out to the sides to
almost shoulder level.
• At the top of the movement you may need to
rotate your hands slightly above the level of
your elbows to prevent the grips from sliding
to your wrists.
• Slowly bring your arms into the starting
position near your sides without relaxing.
Key points:
• DO NOT swing the arms upward or move
the trunk during the motion.
SEATED LATERAL SHOULDER RAISE — Shoulder Abduction (elbow stabilized)
FINISH
START
Muscles worked: This exercise develops the
muscles between your shoulder blades (middle
trapezius and rhomboids), that pull your
shoulder blades together and are essential to
good posture.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing the Power Rods.
• Grab hand grips with palms facing each
other.
• Place heels on the end of the platform, bend
hips and knees comfortably, arms straight.
• Lift your chest, sit up straight with your
spine in good alignment and tighten your
trunk muscles.
Motion:
• Keeping your arms straight, slowly pinch
your shoulder blades together.
• When your shoulder blades are fully retract-
ed, slowly return to the starting position.
Key points:
• Do not bend your torso forward.
• Do not lose spinal alignment – keep chest
lifted.
• Do not bend and pull with your arm mus-
cles.
SCAPULAR RETRACTION