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Shoulder
Exercises
iVluscles
worked:
Side shoulder
muscles
(middle
deltoids),
top muscle
of rotator
cuff (sup_aspinams)
and
upper
trapezius
muscles.
Position:
Standing
- facing
outward
Accessory:
Hand
(;rips
Pulleys:
Squat
Pulley
Frame
- use
squat straps
BeforeYou
Begin:
Remove
Seat and i,eg Extension
Key Points:
* DO NOT
swing }tiIIIS upward
or
I_love
tItlnk.
START
@
@
START
Stand
on platform
facing
ou[ward.
Grasp
band
grips with
pMms fhcing each other
Attain
good spinal posture
and
bend
forward
slightly
at hip (15
to 20 ° ) by keeping
spine
straight
and sticking
rear end out. Do
not bend
at waist.
Let arms bang directly in line
with cables.
Elevate
shoulders
slightly
toward
back of bead.
FINISH
ACTION
* Raise arms out to sides to
nearly
shoulder
level.
* Keep side of arm/elbow
facing
out/up
throt_ghout
movement.
. Slowly bring
arms into start
position
without
relaxing.
iVluscles
worked:
Side shoulder
muscles
(middle
deltoids),
top muscle
of rotator
cuff (sup_aspinams)
and
upper
trapezius
muscles.
Position:
Seated
- facing
otto, yard
Accessory:
Hand
(;rips
over elbows
Pulleys:
Squat
Pulley
Frame
- narrow
position
BeforeYou
Begin:
Remove
Seat and Leg Extension
Key Points:
* DO NOT
swing _tiI[ls upward
or
Itlove
tItlnk.
@
@
START
START
Slide hand
grips over forearms
until grip is c_adled
in elbow.
Let upper
arms hang
in
line with cables
and bend
elbows 90 ° .
* Elevate
shoulders
slightly
toward
the back of your bead.
* Raise chest and pinch
shoulder
blades
together.
* Maintain
a slight, comfortable,
arch in lower back.
ACTION
* Raise arms out to sides to
almost
shoulder
level.
* Keep side of forearms/elbows
facing
out/up
throughout
movement.
* Slowly bring
arms to start
position
without
relaxing.
2/1
go',_{lex
Xceed
H ()',_qler's
Manual
C0stc0 BFX
Xceed O-M FINAL
print.indd
26
8,'16/2006
3:40:17 PM
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