Shoulder Exercises
SHOULDER ROTATOR CUFF — External Rotation
Muscles worked: This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and teres minor muscles). This area generally gets very weak as we age and needs to be addressed by almost everyone.
Pulley position: Wide or narrow.
Starting position:
•Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment.
•Using the arm farthest from the rods, reach across your body, grasp the handle nearest you and draw that arm back into your side, keeping your elbow bent.
•Allow your forearm to rest against your abdomen and your elbow against your side, taking out some of the slack or tension in the cables.
Motion:
•Rotate your forearm away from your abdomen and out to the side, keeping your elbow/upper arm by your side during the entire motion.
•Slowly return to the starting position.
Key points:
•Control the motion during the entire exercise.
•Do not rotate the spine to get additional range of motion. Try for "pure" external rotation of the shoulder joint. More is not better!
•Use light resistance only. Pick a resistance that allows you to perform 12 — 15 reps.
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FINISH
SHOULDER EXTENSION — Elbows Stabilized
Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.
Pulley position: Narrow only.
Starting position:
•With the bench flat, sit facing the Power Rods, knees bent, and feet flat on the floor.
•Grasp the handles with your palms facing down and back.
•Slide back to create tension at the start of the motion.
•Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
•Simultaneously "pinch" your shoulder blades together and moving your hands in an arc downward and backward below your hips.
•Slowly return to the starting position allowing your shoulder blades to move forward with your arms.
Optional motions:
•Bilateral movement — both arms extending at the same time.
•Unilateral movement — performing all reps with one arm before moving to the next.
•Alternating — performing one rep on one side and then the next rep on the other side.
•Simultaneously alternating — both arms moving, although in opposite directions (one extending while the other is returning).
Key points:
•Do not slouch — keep chest lifted and spine erect.
•Keep the lats tightened throughout the entire motion.
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