Bowflex Elite™ Plus home gym - Manual (Page 66)

42
Shoulder Exercises
Shoulder Rotator Cuff
— Internal Rotation
Shoulder Rotator Cuff
— External Rotation
START ACTION
START
• Sit on the Bench, one side
toward the Power Rod® unit.
• Using the arm farthest from the
Power Rod® unit, grasp the
Hand Grip nearest you and draw
that upper arm into your torso,
keeping your forearm at a 90°
angle from torso.
• Allow forearm to rest against
your abdomen, elbow at your
side to remove cable tension
• Use a light resistance.
• Rotate your forearm away from
your abdomen, keeping your
elbow at your side throughout
motion.
• Slowly return to the Start
position, maintaining controlled
motion.
FINISH
START ACTION
START
• Sit on the Bench, one side
toward the Power Rod® unit.
• Grasp the Hand Grip nearest you
and draw your upper arm into
your torso, keeping your forearm
at a 90° angle from torso.
• Give yourself enough distance to
eliminate slack in the cable.
• Use a light resistance.
• Rotate your forearm toward your
abdomen, keeping your elbow at
your side throughout motion.
• Slowly return to the Start
position, maintaining controlled
motion.
FINISH
Muscles worked:
Subscapularis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat on floor.
Lean head back against the bench.
• 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
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat on floor.
Lean head back against the bench.
• 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.