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

SHOULDER ROTATOR CUFF - Internal Rotation
Muscles worked: This exercise emphasizes
the front rotator cuff muscle
(subscapularis).
Position: Standing - facing left or ri g h t
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar -wide position
Leg Extension: R e m ove d
Starting position:
• Stand on the platform with one
side toward the Power Rods®.
Maintain good spinal alignment.
• Grasp a hand grip with the arm
closest to the machine and draw
the upper arm into your side,
keeping your elbow bent 90º.
• Distance yourself from the tower
to eliminate slack in the cable.
• Use a very light resistance. This is
not a powerful movement.
SHOULDER ROTATOR CUFF - External Rotation
Muscles worked: This exercise emphasizes
the rear portion of the rotator cuff
(infraspinatus and teres minor muscles).
This area generally gets very weak as we
age and needs to be addressed by everyone.
Position: Standing - facing left or ri g h t
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - wide position
Leg Extension: R e m ove d
Starting position:
• Stand on the platform with one
side toward the Power Rods.
Maintain good spinal alignment.
• Using the arm furthest from the
rods, reach across your body, grasp
the hand grip nearest you and
draw that arm back into your side,
keeping your elbow bent 90º.
• Allow your forearm to rest against
your abdomen and your elbow
against your side, taking out
some of the slack or tension in
the cables.
Shoulder Exercises
Action:
• Rotate your forearm toward your
abdomen, keeping your elbow by
your side during the entire
motion.
• Slowly return to the starting
position.
Key points:
• Motion should be slow and
controlled.
• Do not rotate the spine to get
additional range of motion. Try
for "pure" rotation of the shoulder
joint. More is not better!
• Use light resistance only. Pick a
resistance that you can perform
12-15 perfect reps.
Action:
• Rotate your forearm away from
your abdomen and out to the side,
keeping your elbow/upper arm
by your side during the entire
motion.
• Slowly return to the starting
position.
Key points:
• Motion should be slow and
controlled.
• Do not rotate the spine to get
additional range of motion. Try
for "pure" external rotation of the
shoulder joint. More is not better!
• Use light resistance only. Pick a
resistance that allows you to
perform 12-15 reps.
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