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Shoulder
Exercises
Shou|der
Rotator
Cuff-Internal
Rotation
Muscles
worked:
Front rotator
cuff muscle
(subscapularis).
Position:
Standh_g
- fhdng
left or right
Accessory:
Hand Grips
Pulleys:
Center
Cross Bar -wide position
START
BeforeYou
Begin:
Remove
Seat and i,eg Extension
Key Points:
* Motion
shoukt
be slow and
controlled.
Do not rotate
spine
to get
additional
range
of motion.
T_T
fbr pure
rotation
of shoulder
joint.
More
is not better[
* Use light resistance only. Pick a
resistance that you can perff_rm
12-115perfect reps.
START
. Stand
on platform
with one
side toward
machine.
Maintain
good spinal
alignment.
* Grasp
hand
grip with arm
closest
to machine
and draw
upper
arm into side, keeping
elbow bent 90 °.
* Distance
yoreself
flom
tower to
eliminate
slack in cable.
* Use ve, T light resistance.
ACTION
* Rotate
fbrearm
toward
abdomen,
keeping
elbow by side.
* Slowly return
to start position.
Shou|der
Rotator
Cuff-
External
Rotation
Muscles
worked:
Rear portion
of rotator
cuff
(inflaspinams,
teres minor
muscles).
Position:
Standing
- timing lefk or right
Accessory:
Hand
(;rips
Pulleys:
Center
Cross Bar - wide position
START
BeforeYou
Begin:
Remove
Leg Extension
and seat.
Key Points:
* Motion
shoukt
be slow and
controlled.
Do not rotate spine to get addi-
tional range of motion. T_ T for pme
external rotation of shoukterjoint.
More is not better[
* Use light resistance
only: Pick a
resistance
that allows you to perform
12-15 reps.
START
Stand
on platfbrm
with one
side toward
machine.
Maintain
good spinal
alignment.
Using arm fl_rthest
flom rods,
reach
across
body, grasp band
grip nearest
you and draw
arm back into side. Keep elbow
bent 90 ° .
Allow ff_rearm to rest against
abdomen
and elbow against
side, raking out some of the
slack or in cables.
ACTION
* Rotate
forearm
away flom
abdomen
and out to side,
keeping
elbow/upper
arm
by side.
* Slowly return
to start position.
26
gox_lex Xtreme'
SE Ox_ner's Manual
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