Bowflex Blaze Shoulder Rotator Cuff-Internal Rotation, Shoulder Rotator Cuff-External Rotation

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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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Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder AdductionStiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexionBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee ﬂexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Suprailium Skinfold MeasurementsUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Bench Exercise LogPage Important Contact Numbers