Bowflex Revolution Owners Manual - Page 51
Shoulder External Rotation w/ Full Shoulder Adduction
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49 Shoulder Exercises Shoulder External Rotation w/ Full Shoulder Adduction Muscles worked: Posterior Deltoid; Teres minor; Infraspinatus Bench Position: Removed 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. • Facing the machine, grasp the handle and position your upper arm at 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 out and back, keeping your upper arm stable. • Do not let your arm move away your side during the motion. • Slowly return to the Start position keeping tension on the muscle. • Repeat with the other arm after you have completed the set. Shoulder External Rotation w/ 90˚ of Abduction Muscles worked: Posterior Deltoid; Teres minor; Infraspinatus Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 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. • Moving the arm of the machine to different positions will alter the resistance application to the muscle. START FINISH START • Stand off to one side of the machine. • Facing the machine, grab the handle 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 up and away, keeping your upper arm stable. • Do not let your arm move closer toward your side during the motion. • Slowly return to the Start position, keeping tension on the muscle. • Repeat with the other arm after you have completed the set.