Bowflex Revolution XP - Manual (Page 42)

40
Shoulder exercises
Shoulder Rotator Cuff — Internal Rotation
START FINISH
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.
• Rotate your forearm toward your
abdomen, keeping your elbow at
your side throughout motion.
• Slowly return to the Start position,
maintaining slow, controlled
motion.
FINISH
Muscles worked:
Subscapularis
Position:
Standing—facing right or left. Seat re-
moved.
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.
Shoulder Rotator Cuff — External Rotation
START FINISH
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.
• 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.
FINISH
Muscles worked:
Infraspinatus; Teres Minor
Position:
Standing—facing right or left. Seat re-
moved.
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.