40

Shoulder Exercises

Shoulder Rotator Cuff — Internal Rotation

Muscles worked:

Subscapularis

Position:

Standing—facing right or left. Seat removed.

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 resistance—this is not a powerful movement.

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:

Standing—facing right or left. Seat removed.

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 resistance—this is not a powerful movement.

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.

Page 42
Image 42
Bowflex RevolutionXP manual Shoulder Rotator Cuff Internal Rotation Muscles worked

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.