SHOULDERS • Slowlyreturntostartingposition

Home , Fly (exercise), Row (weight-lifting), Shoulder shrug, Upright row

04/01/15 SHOULDERS • Slowlyreturntostartingposition. • Push armsoverhead,straighteningandkeepinghandsaboutshoulderwidthapart. • Startwithyourarmsbent,handsnexttoshouldersandpalmsin. • Liebackonthebench,headtowardrearwithkneesbentandheelsfrontofbench. • Hold bothhandlesandpullthebenchhalfwayupincline.Straddlebench,thensiton • Slowly lowerbybringingyourarmsbackbeside hips. • Keepingyourarmsextendedwithaslightbend,pull armsawayfromyourhipsandouttotheside • Startwithyourarmsstraightbysides,palmsin. • Liebackonthebench,headtowardrearwithknees bentandheelsonfrontofbench. • Hold bothhandlesandpullthebenchhalfwayup incline.Straddlethebench,thensittowards front partofthebench. of yourtorso,untiltheyreachshoulderlevel. the frontpartofbench. TARGETED MUSCLES:Deltoids (Shoulders) DON’T: Donottenseneckmuscles.Keep neckrelaxed. DO: Useslowsteadymotion,keeping tensiononmusclestocontrol speedofreturn. TARGETED MUSCLES: Deltoids (Shoulders) shoulder impingementinsome cases. DON’T: Donotbringhandlesabove chinlevel asthis DO: Keep aslightbendinyour elbowstoreduce stress onthe elbowjoint. START START LATERAL SHOULDERRAISE MILITARY PRESS EXERCISE: SHOULDERS could cause FINISH FINISH 1 2 • Slowlyloweryourarmsandshouldersbackdownthe startingposition. • Keepingyourarmsstraightbysides,raise shoulderstowardsyourearsusingthe • Startwithyourarmsstraightbysides,palmsin. • Liebackonthebench,headtowardrearwithknees bentandheelsonfrontofbench. • Hold bothhandlesandpullthebenchhalfwayup incline.Straddlethebench,thensiton • Slowlyreturntostartingposition. • Pulluptowardsyourchest,bendingarmsandkeepinghandsshoulderwidthapart. • Startwithyourarmsstraightbysides,palmsin. • Liebackonthebench,headtowardrearwithkneesbentandheelsfrontofbench. • Hold bothhandlesandpullthebenchhalfwayupincline.Straddlebench,thensitonfront trapezius muscles. front partofthebench. part ofthebench. TARGETED MUSCLES:Trapezius of your hipsduringtheentire movement. DON’T: Donotholdhandlesinfront ofyour legs.Keep handlescloseto theside trapezius produce muscle, whichwill greater musculardefinition. DO: Thehigheryou raise your shoulders,the greater thecontraction oftheupper TARGETED MUSCLES:Front (Front Deltoids Shoulders),Trapezius on theshouldermuscles. DON’T: Donotusebicepstoperform this movement. Keep resistance all uptowardDO: Leadwith theelbowswhile pulling thechin. START START SHOULDER SHRUG UPRIGHT ROW EXERCISE: SHOULDERS FINISH FINISH 04/01/15 SHOULDERS 04/01/15 SHOULDERS • Return tostartingpositionbyloweringarmsback sides. • Slowly raisethehandlesuptoshoulderheightwithout bendingyourelbows. • Hold handleswithpalmsfacingdown,armsstraight andfullyextendedbyyourside(seeSTART). • Sitonthebenchandstraightenyourlegs. • Hold bothhandlesandpullthebenchhalfwayup incline.Straddlethebenchfacingbackof • Slowlyreturntostartingposition. • Keepingarmsstraight,pushdownwiththeshoulders(thiswillbeaveryslightmovement) • Startwithyourarmsstraightbysides,palmsin. • Liebackonthebench,headtowardfrontwithkneesbentandheelsedgeofbench. • Hold bothhandlesandpullthebenchhalfwayupincline.Straddlefacing the Vasa back oftheVasa TARGETED MUSCLES: Front (Front Deltoids Shoulders) VARIATION: UsePALMS UPgripfor Reverse GripFront Raises. Deltoid DON’T: Donotbringhandlesabove headlevel. DO: Pause brieflywhenarmsare atchinlevel tomaximize muscular contraction. TARGETED MUSCLES:LowerTrapezius DON’T: Donotbendyour arms.Keep them straight andpushwith shoulders. DO: Pause andhold thefully depressed for position a2count. START Trainer. Trainer. START SHOULDER DEPRESSION SHOULDER RAISES EXERCISE: SHOULDERS MID FINISH FINISH reverse grip variation 3 4 • Slowlyreturntostartingposition. • Pullyourarmsbackinanoutwardarcuntilhands aredirectlyouttothesideofyourtorso. • Startwitharmsfullyextendedinfrontyourpalms facingeachother. • Hold bothhandlesandpullthebenchhalfwayup incline.Straddlethebenchfacingfront • Repeat leftarmand lefthandle,facing with oppositeside. • Slowlyreturn Inhale tostartingposition. up, exhaledown. straight• Slowlypullwith armmoving insemi-circle from front toback. your• Start with armextendedstraight towards thefront oftheVasa Trainer (seeSTART position). • Grasp therighthandlewith therighthand.Sit inthemiddleofbenchfacing sideways. • StandtothesideofVasa Trainer your with backtothemachine. of theVasa TARGETED MUSCLES:Rear (Rear Deltoids Shoulders) a 90degree bendattheelbows(see CLOSE GRIPREVERSEFLY). VARIATION: your Pull armsinacloserarc soyour armsendwith DON’T: Donotbendarmswhile bringingthehandles back. your chestforward cablesback. whilepulling DO: In order tomaximize muscularcontraction, besure topress TARGETED MUSCLES:Front Shoulder, Rotator Cuff &Chest VARIATION: Grasp handlewith botharms DON’T: Donotbendelbow. DO: Sweep across front ofbodylike atennisforehand swing. Trainer. Sitonthebenchfacingforwardwithkneesbentoverfrontof bench. (like atennisbackhandswing). START START CROSS BODYFOREHAND REVERSE FLY EXERCISE: SHOULDERS FINISH FINISH both arms(tennisswing) end with closegrip end with variation variation 04/01/15 SHOULDERS 04/01/15 SHOULDERS • Slowlyreturn tostartingposition. your• Pull armsbackinanoutward arc untilyour handsare directly outtothesideofyour torso. armsfully• Startwith extendedinfront ofyou your with palmsfacing inordown. onthebenchfacing• Sit forward kneesbentover with front ofthebench. • Hold bothhandlesandpull thebenchhalfway uptheincline. • Cross thecablesandgrasp righthandlewith lefthand,handlewith righthand. • Slowlyreturntostartingposition. • Pullyourarmsbackinanoutwardarcuntilhandsaredirectlyouttothesideoftorso. • Startwitharmsfullyextendedinfrontofyouyourpalmsfacingeachother. • Hold bothhandlesandpullthebenchhalfwayupincline.Straddlefacingfrontof the Vasa TARGETED MUSCLES:Rear (Rear Deltoids Shoulders) DON’T: Donotbendarmswhile bringingthehandles back. your chestforward cablesback. whilepulling DO: In order tomaximize muscularcontraction, besure topress TARGETED MUSCLES:Rear (Rear Deltoids Shoulders) VARIATION: your Pull armsinawiderarc (seeREVERSEFLY). DON’T: Donotbendarmswhile bringingthehandlesback. your chest forward cablesback. whilepulling DO: In order tomaximize muscularcontraction, besure topress Trainer. Sitonthebenchfacingforwardwithkneesbentoverfrontofbench. START START CROSS CABLEREVERSEFLY CLOSE GRIPREVERSEFLY EXERCISE: SHOULDERS FINISH FINISH end with widegrip end with variation 5 6 • Repeat withrightarmholdinghandle,andfacingoppositeside. • Return tostartpositionbyrotatingyourshoulderinwarduntilforearmisacrossabdominals. • Pull byrotatingtheshoulderoutwarduntilyourhandisjustoutsideofleftthigh. • Startwitharmbentto90degrees,elbowintightyourtorso,andforearmacrosswaist. • Graspthelefthandlewithhand.Sitfacingsidewaysonbench. • Repeat withrightarmholdinghandle,andfacing oppositeside. • Return tothestartingpositionbyrotatingyourshoulder untilyourhandisjustoutsidethethigh. • Pull byrotatingtheshoulderinwardinanarcmotion untilyourhandtouchesabdominals. • Startwithyourarmbentto90degreesandelbow intighttoyourtorso.Rotatearmout • StandtothesideofVasa ward untilyourhandisjustoutsideofthigh(see START the righthand.Sitfacingsidewaysonbench.Holdbench withlefthand. TARGETED MUSCLES:Rotator Cuff VARIATION: Canbedonestandingoff themachinetoreduce resistance. DON’T: Keep elbowintighttohip. Donotbringarmaway from thebody. DO: Keep backuprightthroughout themovement. TARGETED MUSCLES: Rotator Cuff VARIATION: Canbedone standingoff themachinetoreduce resistance. Keep your elbowintight toyour body. DON’T: Donotletyour upper armpullaway from your torso. DO: Keep backuprightthroughout themovement. START START Trainer withyour back tothemachine.Grasprighthandlewith EXTERNAL ROTATORCUFF INTERNAL ROTATORCUFF EXERCISE: SHOULDERS MID position). FINISH FINISH variation -off machine (internal shownhere) variation -off machine - 04/01/15 SHOULDERS 04/01/15 SHOULDERS • Return by to startingposition bringingyour armsslowlyback across your torso. • Keeping anuprightposture, your pull armsstraight across your torsountilittheyare fully extended. onthebenchfacing• Sit sideways (seeSTART photo)witharmsextendedacross your torso. • Grasp thelefthandlewith bothhands. • StandtothesideofVasa Trainer your with backtothemachine. • Return by tostartingposition bringingyour armslowlybackacross your torso. • Keeping anuprightposture, armstraight pull across itisfully torsountil extendedatshoulderheight. onthebenchfacing• Sit sideways (seeSTART photo)withleftarmextendedacross your torso. • Grasp thelefthandlewith your lefthand. • StandtothesideofVasa Trainer your with backtothemachine. TARGETED MUSCLES: OuterDeltoids (OuterShoulders) VARIATION: VERSION 1-SINGLEARMabove See resistance ontheshoulderyour elbowmustremain inafixed position. DON’T: Donotbendelbowjointtofacilitate themovement. To keep DO: Keep aslightbendinyour elbowtoreduce stress ontheelbowjoint. TARGETED MUSCLES:OuterDeltoids (OuterShoulders) VARIATION: VERSION2-BOTH See ARMSbelow resistance ontheshoulderyour elbowmustremain inafixed position. DON’T: Donotbendelbowjointtofacilitate themovement. To keep DO: Keep aslightbendinyour elbowtoreduce stress ontheelbowjoint. LATERAL SHOULDERPRESS- LATERAL SHOULDERPRESS- START START EXERCISE: SHOULDERS version 1,singlearm version 2,botharms FINISH FINISH 7 8 • Repeat setwiththeotherarm. • Return byslowlybringingyourarmbackdowntothestartingposition. • Pullthehandleupandacrossfrontofyourbodyinanarcingmotionata45degreeangle. • Start withleftarmextendedinfrontofyourbody, infrontofrightknee. • Sitonthebenchfacingforwardwithyourkneesbentoverfrontofbench. • Grasp therighthandlewithyourlefthandandpullbenchhalfwayupincline.Straddle • Slowlyreturntostartingposition. • Pull handstowardhips,keepingarmsandbackstraight. • Startwithbothhandsonoutsideofknees(seeSTART • Sit onthebenchfacingforwardwithkneesbentover frontofthebench. • Hold bothhandlesandpullthebenchhalfwayup incline.Straddlethebenchfacingfrontof until thehandleisaboveyourheadandoutsideshoulderofactivearm. bench facingthefrontofVasa the Vasa TARGETED MUSCLES:OuterDeltoids (OuterShoulders) the movement andcanleadtoinjury. DON’T: Donotswingarmbackandforth, asthisbringsmomentuminto extendarmacrossDO: Fully thebodyandholdfor onesecondatthetopofmotion. TARGETED MUSCLES: Rear (Rear Deltoids Shoulders)andBack DON’T: Donotbendarmsatelbows. DO: Keep backstraight while engaging abdominals. Trainer. START START CROSS BODYSHOULDERRAISES SEATED SHOULDEREXTENSION Trainer. EXERCISE: SHOULDERS position). FINISH FINISH 04/01/15 SHOULDERS 04/01/15 SHOULDERS • Slowlyreturntostartingposition. • With yourpalmsfacingdownandelbowsbent slightly, slowlypullyourarmsalongsidesuntil • Sit backonyourheels.Lowertorsooverknees, stretchingyourarmsoutinfrontofyou. • Holdbothhandlesandpullthebenchhalfwayup incline.Placeknucklesonthetopedgeof abdominals for stability. Start slowly until you feel comfortable themotion and with your stability. CAUTION: your handsarebyheels. bench, thenkneelonthebenchfacingforward.Hook instepsoverbackedgeofbenchforstability. • Repeat setwithotherarm,facingoppositeside. • Slowlyreturntostartingposition. • Start withhandlejustbelowhips,palmfacingdown.Pullyourarmstraightaboveshoulder. • Sit facingsidewaysonthetopofbench.Liewithkneesbentandfeettowardsfront • Grasptherighthandlewithyourhand. • StandtothesideofVasa machine. Supportupperbodywithbottomarm(seeSTART TARGETED MUSCLES:Rear (Rear Deltoids Shoulders),Latissimus DON’T: Donotbendarmswhile bringingthehandles back. DO: Keep backflatandin benchwhileline with performing thisexercise. TARGETED MUSCLES:OuterDeltoids (OuterShoulders) in acontrolled mannertoavoid injury. DON’T: Donotperform thismovement toofast. Raise andlowerthehandle joint andleanonopposite elbowfor stability. DO: Keep aslightbendinyour elbowtoreduce stress ontheelbow

This is an advanced exercise. sure Be tohook your instep over thebench and engageyour START START LYING SIDELATERALRAISE(ABDUCTION) REAR DELTOIDRAISES(ADVANCED) Trainer withyourbacktothemachine. EXERCISE: SHOULDERS photo). FINISH FINISH 9 10 • Slowlyreturntostartingposition. • Using yourreardeltoidmuscle,pullhanduptowardshoulderusingonearmata • Loweryourtorsooverknees,stretchingarmsoutinfrontofyou. • Sit backonyourheels.Lowertorsooverknees,stretchingarmsoutinfrontofyou. • Holdbothhandlesandpullthebenchhalfwayupincline.Placeknucklesontopedgeof abdominals for stability. Start slowly until you feel comfortable themotion and with your stability. CAUTION: • Lower slowlybybringingyourarmsbacktothestarting position. • Lift yourheadandchestasyoufinishthemovement. Pauseandhold1second. • Pullyourarmsbackinanoutwardarcuntilhands areouttotheside. • Holdbothhandlesandpullthebenchhalfwayup incline.Straddlethebenchandlieface time. bench, thenkneelonthebenchfacingforward.Hookinstepsoverbackedgeofforstability. down withyourarmsextendedinfrontofyou,knees bent upata90degreeangle(seeSTART). The benchwillonlymoveslightly. TARGETED MUSCLES:Rear (Rear Deltoids Shoulders),Core Stabilizers shoulder musclesby leadingwith theelbow. DON’T: Donotusebicepstoperform this movement. Keep resistance all ontherear DO: Leadthismovement theelbowtoplaceemphasisonrear with deltoid. TARGETED MUSCLES: Rear (Rear Deltoids Shoulders),Rhomboids movement. Lowerslowlytokeep tensionontheworkingmuscles. DON’T: benchtodrop Donotallow quickly duringloweringphaseofthe up headwhile cablesback. and lift pulling DO: In order tomaximize muscularcontraction, besure topress your chestup

START This is an advanced exercise. sure Be tohook your instep over thebench and engageyour START REAR DELTOIDPULL(ADVANCED) Alternate rightandleftarms. PRONE REVERSEFLY EXERCISE: SHOULDERS MID FINISH FINISH 04/01/15 SHOULDERS 04/01/15 SHOULDERS • Slowly returntostartingposition. your • With yourpalmsfacinginandelbowsbentslightly, slowlyraiseyourtorsowhilepulling • Sit backonyourheels.Lowertorsooverknees,stretchingarmsoutinfrontofyou. • Holdbothhandlesandpullthebenchhalfwayupincline.Placeknucklesontopedgeof abdominals for stability. Start slowly until you feel comfortable themotion and with your stability. CAUTION:

• Slowly reverse themotionand repeat theexercise theotherarm. with • Twist your thearmthatismoving torsowith behindyou. Keep botharmsstraight. • Raise onearmacross thefront ofyour bodyuntil your armisextendedstraight behindyou. your• Startwith armsextendedinfront, palmsfacing in. • Hold bothhandlesandpull thebenchhalfway uptheincline. Kneelonthebenchfacing forward. • Cross thecablesandgrasp righthandlewith lefthand,handlewith righthand. abdominals for stability. Start slowly until you feel comfortable themotion and with your stability. CAUTION: arms backinanoutwardarc.Pulluntilyourhandsareouttothesideoftorso. bench, thenkneelonthebenchfacingforward.Hookinstepsoverbackedgeofforstability. facilitated by theshouldermuscles. DON’T: hips tomove Donotallow backandforth. movement All shouldbe cablesback.Keepchest outwhilepulling backstraight andhipsstable. DO: In order tomaximize muscularcontraction, besure topress your T ARGETED MUSCLES:Rear (Rear Deltoids Shoulders),Core Stabilizers TARGETED MUSCLES:Rear (Rear Deltoids Shoulders), Core Stabilizers DON’T: Donottightenneckmuscles. extendbotharms.KeepDO: Fully anuprightposture, extendingneckandkeeping chestopen.

This is an advanced exercise. sure Be tohook your instep over thebench and engageyour

This is an advanced exercise. sure Be tohook your instep over thebench and engageyour START CROSS BODYSHOULDERRAISE(ADVANCED) START KNEELING REVERSEFLY(ADVANCED) EXERCISE: SHOULDERS FINISH FINISH 11 EXTERNAL SHOULDER ROTATION (ADVANCED) SHOULDERS

START FINISH CAUTION: This is an advanced exercise. Be sure to hook your instep over the bench and engage your abdominals for stability. Start slowly until you feel comfortable with the motion and your stability. • Hold both handles and pull the bench halfway up the incline. • Kneel on the bench facing forward with instep hooked over back edge of bench for stability, or sit with knees bent over front edge of bench. Start with your arms extended in front of you, shoulder-width apart. • Begin the pull by rotating your shoulders backwards, bringing your hands up toward your shoulders in an arc motion. Be sure to keep an upright posture and hips stable. • To return, rotate your shoulders forward until your hands are back at the starting position. DO: Keep back upright and hips stable throughout the movement. DON’T: Do not bring hands back past shoulder blades. TARGETED MUSCLES: Rear Deltoids (Rear Shoulders), Core Stabilizers

ASYMMETRIC EXTENSION (ADVANCED)

START FINISH CAUTION: This is an advanced exercise. Be sure to hook your instep over the bench and engage your abdominals for stability. Start slowly until you feel comfortable with the motion and your stability. • Hold both handles and pull the bench halfway up the incline. Kneel on the bench facing forward. If desired, hook instep over back edge of bench for stability. • Start with your arms extended in front, shoulder-width apart. Keep back straight and hips stable. • Simultaneously raise one arm toward ceiling while the opposite arm pulls straight down and back. Fully extend both arms. Slowly reverse the motion and repeat the exercise in the opposite direction. • Slowly return to starting position. DO: Fully extend both arms. Keep and upright posture, and hips stable. DON’T: Do not tighten neck muscles or allow hips to move forward or backward. TARGETED MUSCLES: Triceps, Deltoids (Shoulders), Latissimus, Upper Back, Core Stabilizers

12 EXERCISE: SHOULDERS 04/01/15 04/01/15 SHOULDERS • Repeat withrightarmholdinghandle,andfacingoppositeside. • Return tothestartingpositionbyrotatingyourshoulderuntilhandisjustoutsidethigh. • Pull byrotatingtheshoulderinwardinanarcmotionuntilyourhandtouchesabdominals. • Startwithyourarmbentto90degreesandelbowintighttorso.Rotate • StandtothesideofVasa outward untilyourhandisjustoutsideofthigh(seeSTART right hand(usethePCSforthisexercise). • Repeat withleftarm. • Rotate yourarmforward,simulatingabaseballthrow. • Startwithyourarmstraightoverhead(seeSTART • StandinfrontoftheVasa providing theresistance. the righthand(usePCSforthisexercise). TARGETED MUSCLES:Rotator Cuff VARIATION: Canbedonesitting sideways onthe bench for more resistance. Keep your elbowintighttoyour body. DON’T: Donotletyour upperarmpullaway from your torso. DO: Keep backuprightthroughout themovement. TARGETED MUSCLES: Rotator Cuff DON’T: Donotuseajerkymotion.Pull andreturn smooth,slowmovements. with DO: Keep astraight back. START Trainer withyourbacktothemachine.Grasprighthandle Add stretchcords,powercordsorweightstoincrease resistance. Trainer withyour back tothemachine.Grasprighthandlewith START INTERNAL ROTATORCUFF SHOULDER ROTATION EXERCISE: SHOULDERS position). The benchwillmoveforward, FINISH position). FINISH variation -seated 13 SHOULDER ROTATION SHOULDERS

START FINISH • Stand to the right side of the Vasa Trainer facing the back to the machine. Grasp the right handle with your left hand (use the PCS for this exercise). • Start with your arm straight overhead (see START position). • Rotate your arm forward, simulating a baseball throw. The bench will move forward, providing the resistance. Add stretch cords, power cords or weights to increase resistance. • Repeat with right arm holding left handle, standing on opposite side.

DO: Keep a straight back. DON’T: Do not use a jerky motion. Pull and return with smooth, slow movements. TARGETED MUSCLES: Rotator Cuff

14 EXERCISE: SHOULDERS 04/01/15