Bowflex Revolution manual Subscapularis Superior fibers Pectoralis Major

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Shoulder Exercises

Shoulder Internal Rotation w/ Full Shoulder Adduction

Muscles worked:

Subscapularis Superior fibers; Pectoralis Major

Bench Position:

Flat

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

Success Tips

•Control the motion during the entire exercise. Do not use momentum.

•Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.

•Use light resistance to perform 12-15 perfect repetitions.

•Standing at different angles to the machine will alter the resistance application to the muscle.

START

START

•Stand off to one side of the machine.

•Grasp the handle with the hand closest to the machine and draw your upper arm into your side.

•Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted.

•Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip.

FINISH

FINISH

•Rotate your forearm towards your abdomen, keeping your elbow at your side during the entire motion.

•Slowly return to the Start position.

•Repeat with the other arm after you have completed the set.

Shoulder Internal Rotation w/ 90˚ of Abduction

Muscles worked:

Subscapularis Middle\Inferior fibers; Pectoralis Major

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

2 or 3

Success Tips

•Control the motion during the entire exercise. Do not use momentum.

•Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.

•Moving the arm of the machine to different positions above your shoulder will alter the resistance application to the muscle.

START

START

•Stand off to one side of the machine.

•Grasp the handle with the hand closest to the machine and position your upper arm 90˚ away from your side.

•Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted.

•Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip.

FINISH

FINISH

•Rotate your forearm forward then downward, keeping your upper arm stable.

•Do not let your arm move closer toward your side during the motion.

•Slowly return to the Start position.

•Repeat with the other arm after you have completed the set.

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Contents Fitness Guide Product Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution Home Gym Bowflex Revolution Parts Reference GuideUsing Your Bowflex Revolution Home Gym Adjusting and Understanding ResistanceSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Hand GripsAttaching Accessories, Benches, and Seats Leg Press SeatbackLeg Press Plate Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutWorkouts Minute Better Body WorkoutAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekTrue Aerobic Circuit Training Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Women MeasureSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Limited Warranty Week Satisfaction GuaranteeBowflex Revolution Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States