Home Gym Owner's Manual

27
Shoulder Exercises
Shoulder Rotator Cuff—Internal Rotation
Shoulder Rotator Cuff—External Rotation
Muscles worked:
Subscapularis
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Keep your spine aligned and a slight
arch
in your lower back.
• Keep your upper arm alongside your
torso.
• Do not rotate the spine to get addi
-
tional range of motion.
Muscles worked:
Infraspinatus and Teres Minor
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90
o
angle between your
forearm and upper arm throughout
the exercise.
• Do not rotate the spine to get addi
-
tional range of motion.
START FINISH
START FINISH
Start
• Sit on the Bench, one side
toward the Power Rod
®
unit.
• Grasp the Handgrip nearest
you, and draw your upper arm
into your torso, keeping your
forearm at a 90
o
angle from
torso.
• Give yourself enough distance
to eliminate slack in the cable.
• Use a light resistance.
Start
• Sit on the Bench, one side
toward the Power Rod
®
unit.
• Using the arm farthest from
the Power Rod
®
unit, grasp
the Handgrip nearest you,
and draw that upper arm
into your torso, keeping your
forearm at a 90
o
angle from
torso.
• Allow your forearm to rest
against your abdomen, elbow
at your side to remove cable
tension
Action
• Rotate your forearm toward
your abdomen, keeping your
elbow at your side throughout
motion.
• Slowly return to the Start
position, maintaining
controlled motion.
Action
• Rotate your forearm away
from your abdomen, keeping
your elbow at your side
throughout motion.
• Slowly return to the Start
position, maintaining
controlled motion.