Exercises; Hip Adduction; External Rotation; Internal Rotation - Life Fitness CABLE MOTION Owner's Manual

5.

Exercises

Section 5-A
H A
IP DDUCTION
Muscles Exercised: Adductors
Setup: Position the pulley at a low position with the ankle strap. Stand sideways from the machine so leg
with ankle strap is closest to the pulley. Step away from the machine with wide stance. Stand on far foot,
allowing near leg to be pulled towards pulley. Place hands on hips for balance or grasp a bar.
Performing the Exercise: With a controlled motion, pull the leg with ankle strap medially across the front
of the stance leg. Slowly return to the beginning position
E R
XTERNAL OTATION
Muscles Exercised: Infraspinatus, Teres Major, Rear Deltoid
Setup: Position the pulley at a mid position with the handles at waist level. Stand sideways from the
machine. Grasp handle with outside hand, thumb pointing up. Keep chest out and back straight.
Performing the Exercise: With upper arm held firmly against side, move the handle in an outward arc,
away from body, keeping forearm parallel to floor. Slowly return to the beginning position.
H A
IP BDUCTORS
Muscles Exercised: Abductors (Gluteus)
Setup: Position the pulley at a low position with the ankle strap. Stand sideways from the machine so leg
with ankle strap is furthest from the pulley. Stand on near foot. Place hands on hips for balance or grasp
a bar.
Performing the Exercise: With a controlled motion, raise the leg with ankle strap laterally as high as
possible. Slowly return to the beginning position.
I R
NTERNAL OTATION
Muscles Exercised: Subscapularis, Pectoralis Major
Setup: Position the pulley at a mid position with the handles at waist level. Stand sideways from the
machine. Grasp handle with inside hand, thumb pointing up. Keep chest out and back straight.
Performing the Exercise: With upper arm held firmly against side, move the handle in an inward arc,
across the front of the body, keeping forearm parallel to floor. Slowly return to the beginning position.
Note: Before starting any exercise or after completing any height adjustment of the
carriage assembly, verify that the pull pin is fully engaged prior to use.
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