Manual

34
Shoulder Exercises
Rear Delt Row
Shrugs
START ACTION
START
• Grabthedumbbellsandstandup
straight.
• Feetshouldbeapproximately
shoulder width a part.
• Keepyourchestlifted,abstightand
a slight arch in the lower back.
• Holdthedumbbellsnaturallytoyour
sides.
• Raiseyourshoulderstowardthe
back of your head, making sure your
neck/head position does not move.
• Slowlyreturntheshoulderstothe
starting position, keeping tension
on your upper shoulder and neck
muscles through the entire motion
without slouching or rounding your
upper spine.
FINISH
START ACTION
START
• Standwithyourfeetapproximately
shoulder width apart.
• Grabthedumbbellswithyourpalms
facing back.
• Bendforwardatthekneesandhips
so that your arms will hang slightly
in front of your knees holding the
dumbbells.
• Keepyourhead/neckinlinewith
your spine, as shown.
• Allowyourarmstobendasyou
move your elbows upward keeping
a 60-80 degree angle between your
arms and your torso.
• Yourforearmsshouldalwayspointin
the direction of the dumbbells.
• Movetillyourelbowsareslightly
behind your shoulders, then slowly
reverse the motion, keeping tension
on the rear shoulder muscles during
the entire motion.
FINISH
Muscles worked
Back of the middle deltoid, the rear deltoid,
posterior rotator cuff, trapezius and rhom-
boids.
Success tips
• Keepyourspineandhipsstableanddonot
allow your body to sway during the motion.
• Fornormalpullingexercisesyoumay
choose to let the shoulder blades float
forward and backward naturally. However,
for more emphasis to the rear deltoid,
keep the shoulder blades pinched together
throughout the movement.
• Keepyourabstight,chestliftedand
maintain a slight arch in your lower back.
Muscles worked
Upper trapezius
Success tips
• Donotbendtheneckbackwardorforward
while raising the shoulders.
• Keepabstightandagoodspinalalignment.
• Makesurebothshouldersareraisedevenly.