40
Shoulder Exercises
Shoulder Rotator Cuff — Internal Rotation
Muscles worked:
Subscapularis
Position:
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
•Lift your chest, keep your knees bent and feet on or near the Platform.
•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
•Grasp the Hand Grip nearest you in the hand closest to the engine, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso.
•Give yourself enough distance to eliminate slack in the cable.
•Use a light
FINISH
FINISH
•Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion.
•Slowly return to the Start position, maintaining slow, controlled motion.
Shoulder Rotator Cuff — External Rotation
Muscles worked:
Infraspinatus; Teres Minor
Position:
Accessory:
Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
•Lift your chest, keep your knees bent and feet on Platform.
•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
•Grasp the Hand Grip nearest you in the hand farthest from the engine, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso.
•Give yourself enough distance to eliminate slack in the cable.
•Use a light
FINISH
FINISH
•Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion.
•Slowly return to the Start position, maintaining slow, controlled motion.
