Bowflex Xtreme 2 - Manual (Page 26)

Shoulder Exercises
Shoulder Rotator Cuff—
Internal Rotation
Shoulder Rotator Cuff—
External Rotation
START ACTION
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.
• 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.
FINISH
START ACTION
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.
• Rotate your forearm toward your
abdomen, keeping your elbow at
your side throughout motion.
• Slowly return to the start
position, maintaining slow,
controlled motion.
FINISH
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.
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.
XTREME ® 2