Bowflex XTL - Manual (Page 26)

SHOULDER ROTATOR CUFF
- Internal Rotation
Muscles worked:
This exercise emphasizes the front rotator cuff muscle (subscapularis).
Starting position:
•Sit on the bench with one side towards the power rods. Maintain good spinal alignment.
•Grasp the handle nearest you and draw the upper arm into your side, keeping your elbow bent.
•Distance yourself on the bench to eliminate slack in the cable.
•Use a very light resistance. This is not a powerful movement.
Action:
•Rotate your forearm towards your abdomen, keeping your elbow by your side during the entire
motion.
•Slowly return to the starting position.
Key points:
•Control the motion during the entire exercise. DO NOT USE MOMENTUM.
•Do not rotate the spine to get additional range of motion. Try for “pure” rotation of the
shoulder joint. More is not better!
•Use light resistance only. Pick a resistance that you can perform 12 - 15 perfect reps.
SHOULDER ROTATOR CUFF
- External Rotation
Muscles worked:
This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and
teres minor muscles). This area generally gets very weak as we age and needs to be addressed by almost
everyone.
Starting position:
•Sit on the bench with one side towards the power rods. Maintain good spinal alignment.
•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.
•Allow your forearm to rest against your abdomen and your elbow against your side, taking out
some of the slack or tension in the cables.
Action:
•Rotate your forearm away from your abdomen and out to the side, keeping your elbow/upper
arm by your side during the entire motion.
•Slowly return to the starting position.
Key points:
•Control the motion during the entire exercise. DO NOT USE MOMENTUM.
•Do not rotate the spine to get additional range of motion. Try for “pure” external rotation of the
shoulder joint. More is not better!
•Use light resistance only. Pick a resistance that allows you to perform 12 - 15 reps.
FINISH
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FINISH
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Shoulder Exercises 24