1.Stand with left side facing wall pulley.
2.Hold bottom handle of pulley with right hand.
3.Stand erect, far enough from machine to create tension on cable.
4.Bend until torso is nearly parallel to floor.
5.Place left hand on left thigh just above knee.
6.Keep right elbow locked arm straight.
7.Pull weight up and out in semicircular motion until right hand is as high as shoulder, in line with ear.
8.Inhale up, exhale Down.
9. Reverse position and repeat with left arm
*can be down with a bench also
1.Lie on left side in front of wall pulley.
2. Hold low handle with right hand.
3.Lie far enough from pulley to have full range of motion.
4. With right arm in front of you, in lie with shoulders, raise arm in semicircular motion until vertical above right shoulder.
5.Keep arm straight, in line with shoulder.
6.Inhale up, Exhale down.
7.Reverse position and repeat with left arm.
1.With Dumbbells at shoulder height, sit on straight-backed chair, Feet firmly on floor.
2.Palms in, press dumbbells to arms’ length overhead.
3.Return to starting position.
4.Keep elbows in at all times.
5.Inhale up, exhale down
6.Can also be done with palms out or with barbell held on upper chest
or behind head.
Lying on Floor Across-Body Rear Deltoid Raise (Rear Deltoids Back of Shoulder)
1.Lie on Left Side on Floor or Bench, Legs crossed.
2.Hold dumbbell with right hand, palm down.
3.Keep arm straight, in line with shoulder.
4.Raise dumbbell in semicircular motion until vertical to shoulder.
5.Lower weight to starting position using same path.
6.Inhale up, exhale down.