Shoulder Exercises
47
Shoulder External Rotation w/ Full Shoulder Adduction
Muscles worked:
Posterior Deltoid; Teres minor; Infra- spinatus
Bench Position:
Removed
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.
•Facing the machine, grasp the handle and position your upper arm at 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 out and back, keeping your upper arm stable.
•Do not let your arm move away your side during the motion.
•Slowly return to the Start position keeping tension on the muscle.
•Repeat with the other arm after you have completed the set.
Shoulder External Rotation w/ 90˚ of Abduction
Muscles worked:
Posterior Deltoid; Teres minor; Infra- spinatus
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
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
•Moving the arm of the machine to different positions will alter the resistance application to the muscle.
START
START
•Stand off to one side of the machine.
•Facing the machine, grab the handle 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 up and away, keeping your upper arm stable.
•Do not let your arm move closer toward your side during the motion.
•Slowly return to the Start position, keeping tension on the muscle.
•Repeat with the other arm after you have completed the set.
