Life Fitness Shoulder Press

Muscles Trained:
Primary: Shoulders (Deltoids)
Secondary: Triceps

What It Is:
A seated vertical pressing machine that targets the front and side delts with fixed movement.

How to Perform It:

• Adjust seat so handles are at ear level
• Keep back flat against pad and feet grounded
• Press handles overhead without locking elbows
• Lower with control until elbows are slightly below 90°
• Keep neck relaxed and avoid shrugging

Life Fitness Lateral Raise

Muscles Trained:
Primary: Side Deltoids
Secondary: Upper Traps

What It Is:
An isolation machine that targets the side delts for shoulder width and shape.

How to Perform It:

• Sit with arms positioned under the pads
• Raise arms outward to shoulder height
• Pause briefly, then lower slowly
• Avoid using momentum
• Keep torso upright and still

Life Fitness Rear Deltoid

Muscles Trained:
Primary: Rear Delts
Secondary: Rhomboids, Traps

What It Is:
A reverse fly motion that isolates the back of the shoulders.

How to Perform It:

• Adjust handles to rear position
• Sit facing the pad with chest supported
• Pull handles outward in a reverse fly motion
• Control the return phase
• Keep arms slightly bent and level with shoulders

Hoist Shoulder Press

Muscles Trained:
Primary: Shoulders (Deltoids)
Secondary: Triceps

What It Is:
A dynamic shoulder press with a natural movement arc using the Hoist ROC-IT system.

How to Perform It:

• Adjust seat so handles are at shoulder height
• Press overhead with controlled movement
• Let the seat tilt naturally as you press
• Do not lock elbows at the top
• Control the descent fully

Hammer Strength Shrug

Muscles Trained:
Primary: Trapezius

What It Is:
A plate-loaded machine used for elevating the shoulders and strengthening the traps.

How to Perform It:

• Stand tall and grip handles
• Shrug shoulders straight upward
• Pause at the top, then slowly lower
• Avoid rolling the shoulders
• Do not bend elbows or use legs to lift