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 Rod® unit.

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

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 Rod® unit.

Using the arm farthest from the Power Rod® unit, 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.

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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Shoulder Exercises

 

 

 

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Bowflex Motivator 2 manual Shoulder Rotator Cuff Internal Rotation, Shoulder Rotator Cuff External Rotation

Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.