Home Gym Owner's Manual

Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
START ACTION
START
• Sit on the bench, facing away from
the Power Rod® unit.
• Keep your chest up, abs tight and
maintain a slight arch in lower back.
• Grasp the Hand Grips, palms facing
back, arms straight at your sides.
• Keeping your arms straight, move
them forward, leading with your
forearms, until arms are extended in
front of you at shoulder height.
• Arms may be moved alternately or
together.
• Slowly return to the Start position
next to the torso.
FINISH
START ACTION
START
• Sit on the bench facing away from
the Power Rod® unit.
• Keep your chest up, abs tight and
maintain a slight arch in lower back.
• Grasp Hand Grips, palms facing out.
• Raise the Hand Grips to shoulder
level, keeping your palms facing
forward.
• Straighten your arms slowly over
your head, focusing on moving your
elbows up and inward toward your
ears.
• Slowly return to the Start position,
keeping tension in your front
shoulder muscles.
FINISH
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
• Keep abdominals tight and maintain good
spinal alignment.
Muscles worked:
Front and Middle Deltoids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep abdominals tight and maintain good
spinal alignment.
• Keep knees bent and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
Shoulder Exercises
36