Bowflex Ultimate 2 - Manual (Page 34)

32
Shoulder Exercises
Rotator Cuff External Rotation
START ACTION
START
• Sit on the bench with one
side towards the Power Rod®
units.
• Using the arm furthest from
the rods, reach across your
body, grasp the handle nearest
you and draw that arm back
into your side, keeping your
elbow bent, forearm against
your abdomen and your elbow
against your side.
• Position yourself on the bench
to remove any slack in the
cable.
• Rotate your forearm away
from your abdomen and out
to the side, keeping your
elbow and upper arm by
your side during the entire
motion.
• Slowly return to the starting
position.
• Repeat with your other arm
on the other side of the
machine.
FINISH
Muscles worked:
Teres Minor; Infraspinatus
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Control the motion during the
entire exercise. DO NOT USE
MOMENTUM.
• Do not rotate your spine to get
additional range of motion. Try
for pure external rotation of your
shoulder. More is not better!
• Use light resistance only. You
should perform 12–15 perfect
reps.
Rotator Cuff Internal Rotation
START ACTION
START
• Sit on the bench with one
side towards the Power
Rod ® units.
• Grasp the handle nearest
you and draw your upper
arm into your side, keeping
your elbow bent, lower arm
out in front.
• Distance yourself on the
bench to eliminate slack in
the cable
• Rotate your forearm
towards your abdomen,
keeping your elbow by
your side during the entire
motion.
• Slowly return to the starting
position.
• Repeat with the other arm
on the other side of the
bench.
FINISH
Muscles worked:
Subscapularis; Pectoralis Major
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Control the motion during the
entire exercise. DO NOT USE
MOMENTUM.
• Do not rotate your spine to get
additional range of motion. Try for
pure rotation of your shoulder.
More is not better!
• Use light resistance only. You
should perform 12–15 perfect
reps.