SHOULDERS (REAR)

STANDING/KNEELING CABLE FACE PULL

  1. Adjust the cable pulley so the attachment is around head height/slightly above, attach a rope and select the appropriate weight
  2. Grab the rope with both hands, move a couple of steps back so the arms are extended and stand or kneel facing the pulley
  3. Keeping the core tight, pull the rope back towards the forehead until the arms are in front of the shoulders, when you feel a pinch in a shoulder blade hold this position
  4. Gradually lower the rope back to the start position

LYING CABLE FACE PULL

  1. Adjust the cable pulley so the attachment is around head height/slightly above, attach a rope and select the appropriate weight
  2. Grab the rope with both hands, move a few steps back and lie supine (facing upwards) on the floor
  3. Keeping the core tight, pull the rope back towards the forehead until the arms are in front of the shoulders, when you feel a pinch in a shoulder blade hold this position
  4. Gradually lower the rope back to the start position

CABLE FACE PULL TO PRESS

  1. Adjust the cable pulley so the attachment is around head height/slightly above, attach a rope and select the appropriate weight
  2. Grab the rope with both hands, move a couple of steps back so the arms are extended and stand or kneel facing the pulley
  3. Keeping the core tight, pull the rope back towards the forehead until the arms are in front of the shoulders, when you feel a pinch in a shoulder blade hold this position
  4. Then press the rope directly above the head, hold this position at the top
  5. Gradually lower the rope back down and return to the start position

CABLE REVERSE FLY

  1. Adjust the cable pulley so that both sides are at chest height, attach two handles and select the appropriate weight
  2. Grab each of the handles, the left handle with the right hand and the right handle with the left hand, the arms and cables should cross over
  3. Move a couple of steps back, keeping the core tight and arms slightly bent, pull the cables backwards, uncrossing the arms so they end up parallel to the ground
  4. When you feel a pinch in the shoulder blades hold this position
  5. Gradually lower the cables back to the start position

PRONE DUMBBELL REVERSE FLY

  1. Adjust the bench to a 45 degree angle
  2. Choose the appropriate weight from the dumbbell rack, lie prone on the bench, feet planted on the floor, with dumbbells in front of the body
  3. With the arms slightly bent, drive the elbows back until feeling a pinch in the shoulder blades, hold this position
  4. Gradually lower the dumbbells back to the start position

BENT OVER DUMBBELL REVERSE FLY

  1. Choose the appropriate weight from the dumbbell rack
  2. Bend over so that the body is parallel with the floor, whilst keeping the lower back flat, core tight and arms out in front of the body
  3. With the arms slightly bent, drive the elbows back until feeling a pinch in the shoulder blades, hold this position
  4. Gradually lower the dumbbells back to the start position

REVERSE PEC DEC

  1. Adjust the pec dec machine so it is set to target the rear deltoids
  2. Take a seat facing the bench, grab both handles and whilst keeping the core tight, drive the elbows back until feeling a pinch in the shoulder blades, hold this position
  3. Gradually return the arms back to the start position
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