Bowflex Xtreme Assembly and Owners Manual - Page 37

Shoulder Exercises 35 Shoulder Rotator Cuff - Internal Rotation 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. START FINISH START • Stand on platform with one side toward Power Rod® unit. Maintain good spinal alignment. • Grasp hand grip with arm closest to machine and draw upper arm into side, keeping elbow bent 90º. • Distance yourself from tower to eliminate slack in cable. • Use very light resistance. ACTION • Rotate forearm toward abdomen, keeping elbow by side. • Slowly return to start position. Shoulder Rotator Cuff - External Rotation 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 additional 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. START FINISH START • Stand on platform with one side toward Power Rod® unit. Maintain good spinal alignment. • Using arm furthest from rods, reach across body, grasp hand grip nearest you and draw arm back into side. Keep elbow bent 90º. • Allow forearm to rest against abdomen and elbow against side, taking out some of the slack or in cables. ACTION • Rotate forearm away from abdomen and out to side, keeping elbow/upper arm by side. • Slowly return to start position.