Bowflex Ultimate 2 Owners Manual - Page 34

32 Muscles worked: Teres Minor; Infraspinatus Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Shoulder Exercises Rotator Cuff External Rotation START FINISH Success Tips • Control the motion during the entire exercise. DO NOT USE MOMENTUM. • Do not rotate your spine to get additional range of motion. Try for pure external rotation of your shoulder. More is not better! • Use light resistance only. You should perform 12-15 perfect reps. START • Sit on the bench with one side towards the Power Rod® units. • Using the arm furthest from the rods, reach across your body, grasp the handle nearest you and draw that arm back into your side, keeping your elbow bent, forearm against your abdomen and your elbow against your side. • Position yourself on the bench to remove any slack in the cable. ACTION • Rotate your forearm away from your abdomen and out to the side, keeping your elbow and upper arm by your side during the entire motion. • Slowly return to the starting position. • Repeat with your other arm on the other side of the machine. Rotator Cuff Internal Rotation Muscles worked: Subscapularis; Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Control the motion during the entire exercise. DO NOT USE MOMENTUM. • Do not rotate your spine to get additional range of motion. Try for pure rotation of your shoulder. More is not better! • Use light resistance only. You should perform 12-15 perfect reps. START • Sit on the bench with one side towards the Power Rod® units. • Grasp the handle nearest you and draw your upper arm into your side, keeping your elbow bent, lower arm out in front. • Distance yourself on the bench to eliminate slack in the cable ACTION • Rotate your forearm towards your abdomen, keeping your elbow by your side during the entire motion. • Slowly return to the starting position. • Repeat with the other arm on the other side of the bench.