Station 3 exercises

Station 3 has great equipment for strength training. There a pull-up bars at multiple heights, parallel bars, and even an overhead pressing station with adjustable weights. This station is commonly used as the starting point for workouts as it targets larger muscle groups. Get strong here!

Overhead Shoulder Press

Muscles Primarily Used

  • Deltoids

  • Supraspinatus

  • Triceps

Directions

  1. Grip bar with torso facing away from machine

  2. Use shoulders and arms to push the bar up over the head

  3. Return to original position

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Variation: Alternate arms or single arm. Hold in overhead position. Can also adjust weights by pulling black weights closer to you for more resistance or further away for less resistance.

Overhead Shoulder Press (reverse)

Muscles Primarily Used

  • Deltoids

  • Supraspinatus

  • Triceps

Directions

  1. Grip bar with torso facing towards machine

  2. Use shoulders and arms to push the bar up over the head

  3. Return to original position

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Variation: Alternate arms or single arm. Hold in overhead position. Can also adjust weights by pulling black weights closer to you for more resistance or further away for less resistance.

Pull Ups

Muscles Primarily Used

  • Latissimus Dorsi

  • Biceps

Directions

  1. Grab the bar with palms facing forward

  2. Pull torso up by drawing shoulder and upper arms down and back until the bar touches the chest

  3. Slowly lower body back to starting position

Sets x Reps

  • 3 x 5 for strength

  • 3 x 10 for endurance

Variation: If participant lacks strength, just do partial pull-ups (Not full range) or jump up so chin is up to bar and slowly lower yourself back down to ground.

Variation: Supine pull-ups on lower bars, contract and hold

Variation: if still too challenging, perform "Lat Pulldowns: Theraband" shown at station 2

**Note: Make sure to have someone else holding wheelchair if you have a wheelchair that doesn't have breaks

Variation Pull Up

Muscles Primarily Used

  • Latissimus Dorsi

Directions

  1. Grab the bar with arms extended and heels on the ground with legs extended

  2. Raise the body by keeping the torso tight and bending the elbows

  3. Return to original position by straightening arms to lower body

Sets x Reps

  • 2 x 10 for strength

  • 2 x 15 for endurance

Dips

Muscles Primarily Used

  • Triceps

Directions

  1. Grab the bar and lift body up with arms so arms are straight.

  2. Lower body by bending the arms

  3. Bend arms until shoulders are below the elbows at the bottom

  4. Return to original position by straightening arms to lift body back up.

Sets x Reps

  • 2 x 10 for strength

  • 2 x 15 for endurance

Variation: can do single leg dips or negatives if unable to perform actual dips. Can also do partial dips and not go through full ROM.

Tricep Dips (chair)

Muscles Primarily Used

  • Triceps

Directions

  1. Hold onto rails on seat (or bar)

  2. Push up through hands and straighten arms so the torso is being lifted upwards

  3. Slowly lower arms down and bend at the elbows

  4. Push through hands and straighten arms to return to original position

  5. Note: Keep the elbows as close to torso as possible

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Trunk Rotation Stretch

Muscles Primarily Used

  • Trunk Rotators

Directions

  1. Place one hand on the front of the seat and one towards the back.

  2. Rotate with torso until a slight stretch is felt in the opposite side

  3. Hold for 30-45 seconds

Sets x Reps

  • 3 x 30-45 seconds

Bicep Curls with Weights

Muscles Primarily Used

  • Biceps

Directions

  1. Hold dumbbells

  2. Begin with arms straight and to the side with palms facing up

  3. Bend elbows and bring forearms up like a curl

  4. Lower forearm to starting position

  5. Note: Keep elbows as close to torso as possible

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Arm Exercises with Weight

Order of the video:

  1. Deltoid Flys

  2. Shoulder Flexion (Y)

  3. External Rotation

  4. External Rotation against gravity

  5. Shoulder Press

Deltoid Flys

Muscles Primarily Used

  • Deltoids

Directions

  1. Grab dumbbell

  2. Begin with arms by side and palms facing towards body

  3. Keeping palms facing towards the body and arms straight, raise the arms up towards the level of the shoulders

  4. Slowly lower arms back to original position

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Shoulder Flexion (Y)

Muscles Primarily Used

  • Anterior Deltoids

Directions

  1. Grab dumbbell

  2. Begin with arms by side and palms facing towards body

  3. Keeping thumbs facing up and arms straight, raise the arms up towards the level of the shoulders out at a diagonal

  4. Slowly lower arms back to original position

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

External Rotation

Muscles Primarily Used

  • Infraspinatus

  • Teres minor

Directions

  1. Grab dumbbell

  2. Start with elbows at side and bent at 90 degrees

  3. Rotate forearm away from body while keeping elbows at your side

  4. Return to beginning

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

External Rotation against gravity

Muscles Primarily Used

  • Deltoids

  • Infraspinatus

  • Teres minor

Directions

  1. Grab dumbbell

  2. Lift elbows up so they are at the same levels of shoulders

  3. Bend elbows 90 degrees

  4. Rotate back of hand up so palms are facing forward

  5. Return to start position

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance

Shoulder Press

Muscles Primarily Used

  • Latissimus Dorsi

  • Teres major

  • Triceps

  • Rotator cuff

  • Biceps

  • Trapezius

Directions

  1. Grab dumbbell

  2. Start with elbows up at the level of the shoulders with arm rotated so palms are facing forward

  3. Push arm up until it is straight

  4. Return to start position

Sets x Reps

  • 3 x 10 for strength

  • 3 x 15 for endurance