Home Gym Owner's Manual

43
Shoulder Exercises
Shoulder External Rotation with 90˚ of Abduction
START FINISH
START
• Grasp the Hand Grips and
position your upper arm 90º away
from your side.
• Stand up straight with chest lifted,
slight arch in the lower back and
shoulder blades retracted.
• Moving the arm of the machine
to different positions will alter
the resistance application to the
muscle.
• Distance yourself from the arm of
the machine to eliminate slack in
the cable\handgrip.
• Rotate your forearm up and
back, keeping your upper arm
stable.
• Don’t let your arm move
closer to your side during the
motion.
• Slowly return to the Start
position, keeping tension on
the muscle.
• Repeat with the other arm
after you have completed the
set.
FINISH
Muscles worked:
Posterior Deltoid, Teres minor, Infra-
spinatus
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Control the motion during
the entire exercise. Do not use
momentum.
• Do not rotate your spine to gain
additional range of motion. Try for
pure rotation of your shoulder—
more is not better.
• Use light resistance to perform 12-15
perfect repetitions.