Shoulder Exercises
Shoulder Rotator Cuff—Internal Rotation
Muscles worked:
Subscapularis
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Keep your knees bent and feet flat on the floor.
•Keep your spine aligned and a slight arch
in your lower back.
•Keep your upper arm alongside your torso.
•Do not rotate the spine to get addi- tional range of motion.
START
Start
•Sit on the Bench, one side toward the Power Rod® unit.
•Grasp the Handgrip nearest you, and draw your upper arm into your torso, keeping your forearm at a 90o angle from torso.
•Give yourself enough distance to eliminate slack in the cable.
•Use a light resistance.
FINISH
Action
•Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion.
•Slowly return to the Start position, maintaining controlled motion.
Shoulder Rotator Cuff—External Rotation
Muscles worked:
Infraspinatus and Teres Minor
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Keep your knees bent and feet flat on the floor.
•Keep your spine aligned and a slight arch in your lower back.
•Maintain a 90o angle between your forearm and upper arm throughout the exercise.
•Do not rotate the spine to get addi- tional range of motion.
START
Start
•Sit on the Bench, one side toward the Power Rod® unit.
•Using the arm farthest from the Power Rod® unit, grasp the Handgrip nearest you, and draw that upper arm into your torso, keeping your forearm at a 90o angle from torso.
•Allow your forearm to rest against your abdomen, elbow at your side to remove cable tension
FINISH
Action
•Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion.
•Slowly return to the Start position, maintaining controlled motion.
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