Shoulder Exercises

Shoulder Rotator Cuff — Internal Rotation

Muscles worked:

Subscapularis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

Keep knees bent and feet flat on floor. Lean head back against the bench.

Keep your spine aligned and a slight arch in your lower back.

Maintain a 90° angle between forearms and torso throughout exercise.

Do not rotate the spine to get additional range of motion.

START

START

Sit on the Bench, one side toward the Power Rods®.

Grasp the Hand Grip nearest you and draw your upper arm into your torso, keeping your forearm at a 90° 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; Teres Minor

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

Success Tips

Keep knees bent and feet flat on floor. Lean head back against the bench.

Keep your spine aligned and a slight arch in your lower back.

Maintain a 90° angle between forearms and torso throughout exercise.

Do not rotate the spine to get additional range of motion.

START

Sit on the Bench, one side toward the Power Rods®.

Using the arm farthest from the Power Rods®, grasp the Hand Grip nearest you and draw that upper arm into your torso, keeping your forearm at a 90° angle from torso.

Allow forearm to rest against your abdomen, elbow at your side to remove cable tension

Use a light resistance.

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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Bowflex ElitePlus manual Shoulder Rotator Cuff Internal Rotation, Shoulder Rotator Cuff External Rotation