Anterior Deltoid

WITH M3

Cable Front Raise

Instructions

Preparation

Grasp cable attachment. Stand away from Pulley with arm at side.

Execution

Raise with elbow fixed in a 10° to 30° angle throughout movement until upper arm is parallel to the floor. Lower and repeat. Continue with opposite arm.

Muscles

Target: The primary muscle intended for exercise.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

Synergists: A muscle that assists another muscle to accomplish a movement.

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

• Deltoid, Lateral (Shoulder (Side), Side Delts)

• Trapezius, Middle (Back (Upper), Traps)

• Trapezius, Lower (Back (Middle), Lower Traps)

• Serratus Anterior, Inferior Digitations (Serratus Magnus, Boxer's Muscle)

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

• Levator Scapulae (Shoulder (Upper), Neck (Rear))

• Wrist Extensors (Forearm (outer or back), Hand Extensors)

WITH M2

Lever Behind Neck Press

Instructions

Preparation

Sit facing away from machine, or on behind-the-neck machine. Grasp bar with overhand grip.

Execution

Press weight until arms are extended overhead. Lower and repeat.

Muscles

Target: The primary muscle intended for exercise.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Deltoid, Lateral (Shoulder (Side), Side Delts)

  

   
• Supraspinatus (Rotatory Cuff, Shoulder)

• Triceps Brachii (Arm (Rear), Triceps)

• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Serratus Anterior, Inferior Digitations (Serratus Magnus, Boxer's Muscle)

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Triceps, Long Head (Arm (Rear), Triceps)

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

   

Lever Shoulder Press

Instructions

Preparation

Set facing machine. Grasp bar with overhand grip.

Execution

Press lever until arms are extended overhead. Lower and repeat.

Muscles

Target: The primary muscle intended for exercise.

• Deltoid, Anterior (Shoulder (Front), Front Delts)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

  

   
• Triceps, Long Head (Arm (Rear), Triceps)

  

   
• Deltoid, Lateral (Shoulder (Side), Side Delts)

  

   

• Trapezius, Middle (Back (Upper), Traps)

  

   

• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Serratus Anterior, Inferior Digitations (Serratus Magnus, Boxer's Muscle)

   

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Triceps, Long Head (Arm (Rear), Triceps)

  

   
• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))