Lift Lower
Plane of Motion
Sagittal
Spring Setting
Medium
Light or Medium Long Arm Springs
Shoulder Height Hooks
Muscle Focus
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Support the body weight as the torso leans forward into the springs with arms straight out in front.
Scapular Upward Rotators
Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi
Allow for overhead reach by drawing the shoulder blades down under the armpits.
Shoulder Adductors
Pectoralis Major, Latissimus Dorsi, Teres Major, Coracobrachialis
Keep the arms in line with the shoulder so they don't drift wide.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keep the shoulders down away from the ears.
Other Muscles at Play
Spinal stabilizers provide lumbo-pelvic stabilization and keep the body leaning forward from the knees and stabilized against the arm movements.
Hip extensors co-contract with the anterior stabilizers to protect the lower back and aid in lumbo-pelvic stabilization in the kneeling or standing position.
Scapular adductors keep the scapula stabilized to resist rolling the shoulders forward or hunching throughout the exercise.
Scapular abductors (protraction) keep the shoulder blades from collapsing together on the back.
Knee extensors keep the legs straight in standing.
Objectives
Maintains strong spinal and shoulder stability while the humerus moves smoothly within the joint.
Builds strength in the trunk stabilizers to support clear, organized trunk control as the arms work.
Strengthens the abdominals, trunk stabilizers, and chest to support clear, integrated upper-body mechanics.
Teaches how arm movement originates from the back and under the armpit to the chest, creating proper scapular and shoulder support so the neck stays free of tension, and the upper body moves with clarity and ease.
Focus on breathing to synchronize the movement.