Home Gym Owner's Manual

40
Shoulder Exercises
Shoulder Rotator Cuff — Internal Rotation
START FINISH
START
• Grasp the Hand Grip nearest
you in the hand closest to the
engine, 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 right or left. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
• Lift your chest, keep your knees bent
and feet on or near the 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.
Shoulder Rotator Cuff — External Rotation
START FINISH
START
• Grasp the Hand Grip nearest
you in the hand farthest from
the engine, 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
Muscles worked:
Infraspinatus; Teres Minor
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
• Lift your chest, keep your knees bent
and feet on 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.