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Shoulder Exercises
Shoulder Internal Rotation w/ Full Shoulder Adduction
Muscles worked:
Subscapularis Superior fibers; Pectoralis Major
Bench Position:
Flat
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
•Control the motion during the entire exercise. Do not use momentum.
•Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.
•Use light resistance to perform
•Standing at different angles to the machine will alter the resistance application to the muscle.
START
START
•Stand off to one side of the machine.
•Grasp the handle with the hand closest to the machine and draw your upper arm into your side.
•Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted.
•Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip.
FINISH
FINISH
•Rotate your forearm towards your abdomen, keeping your elbow at your side during the entire motion.
•Slowly return to the Start position.
•Repeat with the other arm after you have completed the set.
Shoulder Internal Rotation w/ 90˚ of Abduction
Muscles worked:
Subscapularis Middle\Inferior fibers; Pectoralis Major
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
•Control the motion during the entire exercise. Do not use momentum.
•Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.
•Moving the arm of the machine to different positions above your shoulder will alter the resistance application to the muscle.
START
START
•Stand off to one side of the machine.
•Grasp the handle with the hand closest to the machine and position your upper arm 90˚ away from your side.
•Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted.
•Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip.
FINISH
FINISH
•Rotate your forearm forward then downward, keeping your upper arm stable.
•Do not let your arm move closer toward your side during the motion.
•Slowly return to the Start position.
•Repeat with the other arm after you have completed the set.
