Bowflex Revolution XP Owners Manual - Page 42

40 Shoulder Exercises Shoulder Rotator Cuff - Internal Rotation Muscles worked: Subscapularis Position: Standing-facing right or left. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on or near the Platform. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion. START FINISH START • Grasp the Hand Grip nearest you in the hand closest to the engine, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso. • Give yourself enough distance to eliminate slack in the cable. • Use a light resistance-this is not a powerful movement. FINISH • Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion. • Slowly return to the Start position, maintaining slow, controlled motion. Shoulder Rotator Cuff - External Rotation Muscles worked: Infraspinatus; Teres Minor Position: Standing-facing right or left. Seat removed. Accessory: Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Lift your chest, keep your knees bent and feet on Platform. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion. START FINISH START • Grasp the Hand Grip nearest you in the hand farthest from the engine, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso. • Give yourself enough distance to eliminate slack in the cable. • Use a light resistance-this is not a powerful movement. FINISH • Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion. • Slowly return to the Start position, maintaining slow, controlled motion.