Bowflex 51370 manual Scapular Depression, Shoulder Rotator Cuff Internal Rotation

28

Shoulder Exercises

		Scapular Depression
	Muscles worked: This exercise involves your		Motion:
	lower trapezius muscles, and latissimus dorsi		• Keeping the chest up and arms straight, slide
	muscles. Both act as stabilizers and movers of		your shoulder blades toward your hips (hands
	your shoulder blades. This motion of scapula		sliding along outer thighs).
	depression is very important in posture as well as		• When shoulder blades are fully depressed,
	when using the arms to raise from a chair. It is also		slowly return to the starting position.
	involved in overhead pulling exercises.		Key points:
	Pulley position: Wide or narrow.
			• Do not lose spinal alignment, keep your chest
	Starting position:		lifted.
START	• With the bench flat, lie on your back with your
		head toward the Power Rods®, knees bent, and
		feet flat on the floor.
	• Grasp the handles and straighten your arms
		down along side your trunk.
	• Tighten your trunk muscles to stabilize your spine
		while maintaining a very slight arch in the lower
		back.

FINISH

	Shoulder Rotator Cuff Internal Rotation
	Muscles worked: This exercise emphasizes the	Motion:
	front rotator cuff muscle (subscapularis).	• Rotate your forearm toward your abdomen,
		keeping your elbow by your side during the entire
	Pulley position: Wide or narrow.	motion.
	Starting position:	• Slowly return to the starting position.
	• Sit on the bench with one side toward the Power	Key points:
	Rods®. Maintain good spinal alignment.	• Control the motion during the entire exercise.
	• Grasp the handle nearest you and draw the upper	• Do not rotate the spine to get additional range
	arm into your side, keeping your elbow bent.	of motion. Try for “pure” rotation of the shoulder
	• Distance yourself on the bench to eliminate slack	joint. More is not better!
START	in the cable.	• Use light resistance only. Pick a resistance that
	• Use a light resistance. This is not a powerful	you can perform 12-15 perfect reps.

movement.

FINISH