Home Gym Owner's Manual

Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
Standing Lateral Shoulder Raise — Shoulder Extension (elbow stabilized)
START ACTION
START
• Remove the bench and stand on the
platform, straddling the seat rail and
facing the Power Rod® unit.
• Grasp the Hand Grips, palms facing
each other.
• Align your spine and bend forward
slightly at the hips (15-20°).
• Let arms hang in line with cables.
• Elevate shoulders slightly toward
back of head, keeping spine aligned.
• Slowly raise your arms out to your
sides, at a 90° angle from your body.
• Keep your forearms facing outward
throughout the movement.
• Slowly return to the Start position
without relaxing muscle tension.
FINISH
START ACTION
START
• Sit on the bench facing Power Rod®
unit.
• Grasp the Hand Grips. Keep palms
down and arms straight.
• Sit up straight. Bend slightly from
hips until arms are in front of body
at a 90° angle from torso.
• Lift your chest and keep your
shoulder blades together.
• Keep forearms in line with cables.
• Allowing your arms to bend slowly,
move your elbows outwards and
backwards, keeping a 70-90° angle
between your upper arms and torso.
• Move until your elbows are slightly
behind your shoulders, then slowly
reverse back to the Start position.
• Keep your shoulder blades tightened
throughout motion.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus; Teres Major;
Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between your upper
arms and torso during motion.
• Keep knees bent and feet on floor.
• To work one arm at a time, place non-
working hand on bench to stabilize.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
Muscles worked:
Middle Deltoids; Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Leg Extension:
Removed
Success Tips
• Do not swing your arms upward or move
your trunk during the motion.
• Keep your feet on floor.
Shoulder Exercises
35