Bowflex Revolution - Manual (Page 51)

49
Shoulder Exercises
Shoulder External Rotation w/ Full Shoulder Adduction
START FINISH
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.
• 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.
FINISH
Muscles worked:
Posterior Deltoid; Teres minor; Infraspina-
tus
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 12-15
perfect repetitions.
• Standing at different angles to the
machine will alter the resistance
application to the muscle.
Shoulder External Rotation w/ 90˚ of Abduction
START FINISH
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.
• 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.
FINISH
Muscles worked:
Posterior Deltoid; Teres minor; Infraspina-
tus
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 12-15
perfect repetitions.
• Moving the arm of the machine
to different positions will alter the
resistance application to the muscle.