Arm Work Flashcards
Chest Expansion
Intermediate
Arms Standing Series
Set Up: Standing upright, facing Cadillac, arms straight and
shoulder width apart, hands holding handles (fist or open
hand), palms facing back, crossbar at eye level
Resistance: medium
Exhale: Move arms back
Inhale: Move arms forward, return to start position
MUSCLE FOCUS • Shoulder extensors
• Elbow extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder extensor strength
• Elbow extensor strength
• Trunk stabilization
CUES • Maintain scapular stabilization
• Maintain trunk stabilization
• Keep arms straight
• Move arms 20° forward and 20° back of trunk
Hug-a-Tree
intermediate
Arms Standing Series
Set Up: Standing leaning forward, facing away from Cadillac,
arms in T position, hands holding handles (fist or open
hand), micro-bend in elbows, palms facing forward
Resistance: medium
Exhale: Move arms forward
Inhale: Move arms back, return to start position
MUSCLE FOCUS • Shoulder horizontal adductors
• Shoulder flexors
• Scapular stabilizers
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder horizontal adductor strength and stretch
• Shoulder flexor control
• Scapular stabilization
• Trunk stabilization
CUES • Keep leaning into springs, maintaining consistent diagonal line
• Move arms forward until parallel with each other
• Move arms back within range of scapular stabilization
Circles Up
Intermediate
Arms Standing Series
Set Up: Starting in Hug-a-Tree position
Resistance: medium
Exhale: Move arms forward until parallel with each other
Inhale: Rotate arms, palms facing down, lift arms overhead,
circle out to sides, return to start position
MUSCLE FOCUS • Shoulder horizontal adductors
• Shoulder extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder horizontal adductor strength
• Shoulder extensor control
• Scapular stabilization
• Trunk stabilization
CUES • Keep leaning into springs, maintaining consistent diagonal line
• Move arms forward until parallel with each other
• Move arms back within range of scapular stabilization
• Lift arms directly overhead while maintaining trunk stabilization
Circles Down
Intermediate
Arms Standing Series
Set Up: Starting in Hug-a-Tree position
Resistance: medium
Exhale: Lift arms overhead
Inhale: Lower arms forward, rotate arms, palms facing each
other, move arms out to sides, return to start position
MUSCLE FOCUS • Shoulder horizontal adductors
• Shoulder extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder horizontal adductor strength
• Shoulder extensor control
• Scapular stabilization
• Trunk stabilization
CUES • Keep leaning into springs, maintaining consistent diagonal line
• Move arms forward until parallel with each other
• Move arms back within range of scapular stabilization
• Lift arms directly overhead while maintaining trunk stabilization
Punches
Intermediate
Arms Standing Series
Set Up: Starting in Hug-a-Tree position , hands holding
handles (fist or open hand) at eye level, palms facing
down, arms bent, elbows out to sides
Resistance: medium
Exhale: Straighten one arm forward, switch arm simultaneously Inhale: Repeat movement pattern
MUSCLE FOCUS • Elbow extensors
• Shoulder horizontal adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Elbow extensor strength
• Shoulder horizontal adductor strength
• Scapular stabilization
• Trunk stabilization
CUES • Arms move in straight line directly opposite eyes
• Maintain scapular stabilization
• Maintain trunk stabilization
• Keep movement focused in arms
Biceps
Intermediate
Arms Standing Series
Set Up: Starting in Hug-a-Tree position, arms straight
and reaching back, parallel to each other (as close
as possible), hands holding handles
Resistance: medium
Exhale: Bend arms
Inhale: Straighten arms, return to start position
MUSCLE FOCUS • Elbow flexors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Elbow flexor strength
• Shoulder flexor stretch
• Scapular stabilization
• Trunk stabilization
CUES • Maintain shoulder extension
• Keep upper arms stable
• Maintain scapular stabilization
• Keep scapulae open and shoulders forward
• Maintain trunk stabilization
Shoulder Adduction Single Arm
Intermediate
Push Trough Group
Set Up: Sitting upright, facing sideways, arms straight, one hand holding PTBar, palm facing up, other hand reaching out to side, fingertips touching mat
Resistance: medium
Exhale: Bend arm
Inhale: Straighten arm, return to start position
MUSCLE FOCUS • Shoulder adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder adductor control
• Trunk stabilization
CUES • Initiate movement with latissimus dorsi
• Minimize use of biceps
• Maintain slight external rotation of shoulder
• Maintain trunk stabilization
Shoulder Adduction Double Arm
Intermediate
Push Trough Group
Set Up: Sitting upright, facing PTBar, straddling Cadillac, arms straight, hands holding outside of PTBar, palms facing
inward
Resistance: medium
Exhale: Bend arms
Inhale: Straighten arms, return to start position
MUSCLE FOCUS • Shoulder extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Shoulder extensor control
• Trunk stabilization
CUES • Initiate movement with latissimus dorsi
• Minimize use of biceps
• Maintain slight internal rotation of shoulders
• Maintain trunk stabilization
Scapular Glide
Intermediate
Push Trough Group
- *Set Up:** Sitting upright, facing sideways, arms straight, one hand holding PTBar, palm facing down, other hand reaching out to side, fingertips touching Mat
- Resistance: medium*
- *Inhale**: Adduct scapula
- *Exhale**: Abduct shoulder, abduct scapula
- *Inhale:** Adduct scapula
- *Exhale**: Abduct shoulder, abduct scapula, return to start position
MUSCLE FOCUS • Scapular adductors
• Scapular abductors
• Shoulder adductors
OBJECTIVES • Scapular adductor control
• Scapular abductor control
• Shoulder adductor control
CUES • Maximize scapular glide
• Maintain trunk stabilization
