13
Muscles targeted:
Shoulders, Upper Back, Triceps, Forearms, Core
Preparation
•
Position:
Neutral
• Stand shoulder width apart facing the
War Machine®
holding both handles
• Extend arms with both handles pointing
to the Pulley
(
A
)
Execution
• Keep one arm static; raise working arm
straight up until it is directly perpendicular
to the ground
(
B
)
• Lower arm and return to starting position
• Progression
n
Perform Power Shoulder move;
when arm is perpendicular to ground,
continue arm rotation backwards,
opening up the shoulder to allow for
smooth rotation, in a circular motion
and end at starting position with both
handles pointing to the Pulley
(
A-B-C-D
)
War Machine®
Power Shoulder and Rotation
A
B
C
D
