Bowflex Revolution Owners Manual - Page 50

48 Shoulder Exercises Shoulder Internal Rotation w/ Full Shoulder Adduction Muscles worked: Subscapularis Superior fibers; Pectoralis Major Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 5 or 6 Success Tips • Control the motion during the entire exercise. Do not use momentum. • Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder-more is not better. • Use light resistance to perform 12-15 perfect repetitions. • Standing at different angles to the machine will alter the resistance application to the muscle. START FINISH START • Stand off to one side of the machine. • Grasp the handle with the hand closest to the machine and draw your upper arm into your side. • Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted. • Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip. FINISH • Rotate your forearm towards your abdomen, keeping your elbow at your side during the entire motion. • Slowly return to the Start position. • Repeat with the other arm after you have completed the set. Shoulder Internal Rotation w/ 90˚ of Abduction Muscles worked: Subscapularis Middle\Inferior fibers; Pectoralis Major Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Control the motion during the entire exercise. Do not use momentum. • Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder-more is not better. • Moving the arm of the machine to different positions above your shoulder will alter the resistance application to the muscle. START FINISH START • Stand off to one side of the machine. • Grasp the handle with the hand closest to the machine and position your upper arm 90˚ away from your side. • Stand up straight with chest lifted, slight arch in the lower back and shoulderblades retracted. • Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip. FINISH • Rotate your forearm forward then downward, keeping your upper arm stable. • Do not let your arm move closer toward your side during the motion. • Slowly return to the Start position. • Repeat with the other arm after you have completed the set.