Exercises

Shoulders Exercises

LOW PULLEY ROW TO NECK

Low Pulley Row To Neck

Sit on a low pulley row machine with a rope attachment.

Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Keep your back almost completely vertical and your arms fully extended ...

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FRONT CABLE RAISE

Front Cable Raise

Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.

Face away from the pulley and put your arm straight down with the hand cable attachment in front ...

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FACE PULL

Face Pull

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Slowly lower your arms to the starting position as you inhale.

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CABLE SEATED LATERAL RAISE

Cable Seated Lateral Raise

Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you in perpendicular fashion to you; the narrow edge of the bench should be the one behind you. Select the weight to be used ...

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CABLE ROPE REAR-DELT ROWS

Cable Rope Rear-Delt Rows

Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.

Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel ...

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CABLE INTERNAL ROTATION

Cable Internal Rotation

Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable.

Tip: If you can adjust the pulley’s height, you can use a flat bench ...

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BENT OVER LOW-PULLEY SIDE LATERAL

Bent Over Low-Pulley Side Lateral

Select a weight and hold the handle of the low pulley with your right hand.

Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. ...

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