Assessments - 2, GPA: 5
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STArT FINISh Nautilus NS 00X 1 ShOULDEr EXErCISES FrONT ShOULDEr rAISE —Shoulder Flexion (elbow stabilized near extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: • Standing and facing away from the machine. • Keep your chest up, abdominals tight and maintain a slight arch in your lower back. • Grasp handles with your palms facing backward and arms straight at your sides. Motion: • Keeping your arms straight, move them forward then upward to shoulder height. • Slowly return the arms beside the torso and repeat. Key points: • Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment. • Do not increase the arch in your lower back while lifting your arms. STArT FINISh rEAr DELTOID rOWS— Shoulder horizontal Abduction (with elbow flexion) Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and rhomboids. Starting position: • Sit on the bench facing the machine, knees bent and your feet flat on the floor. • Grasp the upper handles with your palms facing down and arms straight • Sit up straight with your chest on the seat back and until arms/cables are in front of body at a 90 degree angle to your torso. • Lift your chest and slightly pinch your shoulder blades together. Motion: • Allowing your arms to bend as you go, move your elbows outward and backward keeping a 70-90 degree angle between your upper arms and the sides of your torso. • Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion. Key points: • Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise. • For normal pulling /rowing patterns of movement you may choose to allow the shoulder blades to “float” forward and backward naturally with the arm movement, or for increased rear deltoid involvement you may keep the shoulder blades “pinched” together throughout both the forward and backward movements. STArT FINISh 1 ShOULDEr EXErCISES SEATED ShOULDEr prESS — Shoulder Abduction (and elbow extension) Muscles worked: This exercise emphasizes the front shoulder muscles (anterior deltoid, a portion of the middle deltoid) and the triceps, which are located on the back of the upper arm. Starting position: • In the seated position, grasp the upper handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing down. • Adjust the seat back tilt forward to the fourth or fifth incline position depending on your comfort level. • Hands are positioned just outside of your upper chest, with palms facing down and wrists straight. Motion: • Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. • Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below). Key points: • Limit and control the range of motion so that your elbows travel only slightly behind your shoulders — if at all. • For normal pressing/pushing patterns of movement you may choose to allow the shoulder blades to “float” forward and backward naturally with the arm movement, or for increased pec involvement you may keep the shoulder blades “pinched” together throughout both the upward and downward movements. STArT FINISh LATErAL ShOULDEr rAISE — Shoulder Abduction (and elbow extension) Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscles of the rotator cuff (supraspinatus) and the upper trapezius muscles. Starting position: • Stand facing perpendicular to the low pulley station, grasp the handle with your farthest hand, palm facing the machine. • Place your opposite hand on your hip. • Feet should be spaced shoulder width. Motion: • Raise your arm so that it is level with the floor, do not go beyond this range. • Keep your elbow slightly bend during the movement. • Slowly lower your arm to the starting position without relaxing or resting the weight. Key points: • Do not twist your trunk during this movement. • Do not bend your elbow during the exercise. • If you are unable to reach a full range of motion, lower the weight. STArT FINISh Nautilus NS 00X 1 BACK EXErCISES WIDE pULLDOWNS — Shoulder Adduction (with elbow flexion) Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upp...