XTREME®2 | Shoulder Exercises |
Shoulder Rotator Cuff—Internal Rotation
Muscles worked:
Subscapularis
Position:
Accessory:
Hand Grips
Pulleys:
Center Cross
Leg Extension:
START |
| FINISH |
|
|
|
Removed
Success Tips
•Lift your chest, keep your knees bent and feet on Standing 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
•Grasp the Hand Grip nearest you in the hand closest to the Power Rod® unit, 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
ACTION
•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
Pulleys:
Center Cross
Leg Extension:
Removed
START |
| FINISH |
|
|
|
Success Tips
•Lift your chest, keep your knees bent and feet on Standing 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
•Grasp the Hand Grip nearest you in the hand farthest from the Power Rod® unit, 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
ACTION
•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.
