Bowflex Xtreme 2 Owners Manual - Page 26

XTREME®2 Shoulder Exercises Shoulder Rotator Cuff-Internal Rotation Muscles worked: Subscapularis Position: Standing-facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing 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 Power Rod® unit, 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. ACTION • 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 left or right Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing 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 Power Rod® unit, 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. ACTION • 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.