Bowflex Sport Owners Manual - Page 47

Shoulder Exercises Shoulder Rotator Cuff-Internal Rotation Muscles worked: Subscapularis Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. • Keep your upper arm alongside your torso. • Do not rotate the spine to get additional range of motion. START FINISH Start • Sit on the Bench, one side toward the Power Rod® unit. • Grasp the Handgrip nearest you, and draw your upper arm into your torso, keeping your forearm at a 90o angle from torso. • Give yourself enough distance to eliminate slack in the cable. • Use a light resistance. Action • Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion. • Slowly return to the Start position, maintaining controlled motion. Shoulder Rotator Cuff-External Rotation Muscles worked: Infraspinatus and Teres Minor Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90o angle between your forearm and upper arm throughout the exercise. • Do not rotate the spine to get additional range of motion. START FINISH Start • Sit on the Bench, one side toward the Power Rod® unit. • Using the arm farthest from the Power Rod® unit, grasp the Handgrip nearest you, and draw that upper arm into your torso, keeping your forearm at a 90o angle from torso. • Allow your forearm to rest against your abdomen, elbow at your side to remove cable tension • Use a light resistance. Action • Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion. • Slowly return to the Start position, maintaining controlled motion. 47