Shoulder Rotator Cuff (Internal); Shoulder Rotator Cuff (External) - Bowflex Xtreme Assembly And Owner's Manual

Muscles worked:
Front rotator cuff muscle
(subscapularis).
Position:
Standing – facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar -wide position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Motion should be slow and
controlled.
• Do not rotate spine to get
additional range of motion. Try
for pure rotation of shoulder joint.
More is not better!
• Use light resistance only. Pick a
resistance that you can perform
12-15 perfect reps.
Muscles worked:
Rear portion of rotator cuff
(infraspinatus, teres minor muscles).
Position:
Standing – facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Motion should be slow and
controlled.
• Do not rotate spine to get addi-
tional range of motion. Try for pure
external rotation of shoulder joint.
More is not better!
• Use light resistance only. Pick a
resistance that allows you to perform
12-15 reps.
Shoulder Exercises
Shoulder Rotator Cuff
START
• Stand on platform with one side
• Grasp hand grip with arm
• Distance yourself from tower to
• Use very light resistance.
Shoulder Rotator Cuff
START
• Stand on platform with one side
• Using arm furthest from rods,
• Allow forearm to rest against
– Internal Rotation
START
toward Power Rod unit. Main-
®
tain good spinal alignment.
closest to machine and draw
upper arm into side, keeping
elbow bent 90º.
eliminate slack in cable.
– External Rotation
START
toward Power Rod unit. Main-
®
tain good spinal alignment.
reach across body, grasp hand
grip nearest you and draw
arm back into side. Keep elbow
bent 90º.
abdomen and elbow against
side, taking out some of the
slack or in cables.
FINISH
ACTION
• Rotate forearm toward abdomen,
keeping elbow by side.
• Slowly return to start position.
FINISH
ACTION
• Rotate forearm away from
abdomen and out to side,
keeping elbow/upper arm
by side.
• Slowly return to start position.
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