Shoulder Rotator Cuff - Bowflex Blaze Owner's Manual

Shoulder Exercises
Muscles worked:
Subscapularis
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Keep your spine aligned and a slight
arch
in your lower back.
• Keep your upper arm alongside your
torso.
• Do not rotate the spine to get addi-
tional range of motion.
Muscles worked:
Infraspinatus and Teres Minor
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Keep your spine aligned and a slight
arch in your lower back.
o
• Maintain a 90 angle between your
forearm and upper arm throughout
the exercise.
• Do not rotate the spine to get addi-
tional range of motion.
Shoulder Rotator Cuff—Internal Rotation
Shoulder Rotator Cuff—External Rotation
START
Start
• Sit on the Bench, one side
toward the Power Rod
• Grasp the Handgrip nearest
you, and draw your upper arm
into your torso, keeping your
o
forearm at a 90 angle from
torso.
• Give yourself enough distance
to eliminate slack in the cable.
• Use a light resistance.
START
Start
• Sit on the Bench, one side
toward the Power Rod
• Using the arm farthest from
®
the Power Rod unit, grasp
the Handgrip nearest you,
and draw that upper arm
into your torso, keeping your
o
forearm at a 90 angle from
torso.
• Allow your forearm to rest
against your abdomen, elbow
at your side to remove cable
tension
FINISH
Action
• Rotate your forearm toward
®
unit. your abdomen, keeping your
elbow at your side throughout
motion.
• Slowly return to the Start
position, maintaining
controlled motion.
FINISH
Action
• Rotate your forearm away
®
unit. from your abdomen, keeping
your elbow at your side
throughout motion.
• Slowly return to the Start
position, maintaining
controlled motion.
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