Shoulder exercises, Shoulder rotator cuff – Bowflex Xtreme 2 SE User Manual

Page 31

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START

ACTION

START

ACTION

Bowflex Xtreme

®

2 SE Owner’s Manual

2

Shoulder Rotator Cuff

– Internal Rotation

Muscles worked:

Front rotator cuff muscle

(subscapularis).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar -wide position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Motion should be slow and

controlled.

• Do not rotate spine to get

additional range of motion. Try

for pure rotation of shoulder joint.

More is not better!

• Use light resistance only. Pick a

resistance that you can perform

12-15 perfect reps.

START

FINISH

Shoulder Rotator Cuff

– External Rotation

Muscles worked:

Rear portion of rotator cuff

(infraspinatus, teres minor muscles).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – wide position

Before You Begin:

Remove Leg Extension and seat.

Key Points:

• Motion should be slow and

controlled.

• Do not rotate spine to get addi-

tional range of motion. Try for pure

external rotation of shoulder joint.

More is not better!

• Use light resistance only. Pick a

resistance that allows you to perform

12-15 reps.

START

FINISH

• Stand on platform with one

side toward machine. Maintain

good spinal alignment.

• Using arm furthest from rods,

reach across body, grasp hand

grip nearest you and draw

arm back into side. Keep elbow

bent 90º.

• Allow forearm to rest against

abdomen and elbow against

side, taking out some of the

slack or in cables.

• Rotate forearm away from

abdomen and out to side,

keeping elbow/upper arm

by side.

• Slowly return to start position.

• Rotate forearm toward

abdomen, keeping elbow by

side.

• Slowly return to start position.

• Stand on platform with one

side toward machine. Maintain

good spinal alignment.

• Grasp hand grip with arm

closest to machine and draw

upper arm into side, keeping

elbow bent 90º.

• Distance yourself from tower to

eliminate slack in cable.

• Use very light resistance.

Shoulder Exercises

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