THE MECHANICS OF SHOULDER TRAINING

Last Updated on January 7, 2021

For cable front laterals, do the lateral movement to the front with the pulley located behind you. You can use individual handles for this movement or both hands together holding a short bar.

For cable rear laterals, bend over and grasp the handle with the pulley located on the opposite side of the arm you’re using, or you can use two pulleys, one on either side, doing your rear lateral movements with both arms at the same time.

UPRIGHT ROWS

Upright rows involve lifting a barbell or handle attached to a cable and low pulley up in front of you in order to target the front deltoids.

Stand holding the bar with an overhand grip arm’s length down in front of you, hands a foot or two apart. Lift the bar up, keeping it close to your body, to a position just below your chin. Pause for a moment at the top, then lower the bar under control to the starting position.

MACHINE LATERALS

There are a variety of machines that allow you to do side lateral exercises and a few with which you can target the rear delts. The basic movements have to be the same, no matter the equipment used, if the target muscles are going to be trained. Read the instructions posted on individual machines for more information or ask a gym employee.

source. muscleandfitness.com