Owner`s manual

38
Shoulder Exercises
Shoulder Internal Rotation w/ Full Shoulder Adduction
START FINISH
START
• Stand off to one side of the machine.
• Grasp the Hand Grip with the hand
closest to the machine and draw your
upper arm into your side.
• Stand up straight with chest lifted, slight
arch in the lower back and shoulder
blades retracted.
• Standing at different angles 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 towards
your abdomen, keeping your
elbow at your side during the
entire motion.
• Slowly return to the Start
position.
• Repeat with the other arm after
you have completed the set.
FINISH
Muscles worked:
Subscapularis Superior bers; Pectoralis
Major
Position:
Standing—facing right or left.
Accessory:
Long hand grips
Adjustable Arm Position:
5 or 6
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.
Shoulder External Rotation w/ Full Shoulder Adduction
START
FINISH
START
• Stand off to one side of the machine.
• Facing the machine, grasp the Hand Grip
and position your upper arm at your side.
• Stand up straight with chest lifted, slight
arch in the lower back and shoulder
blades retracted.
• Move your body 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 out and
back, keeping your upper arm
stable.
• Don’t let your arm move away
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, Infraspina-
tus
Position:
Standing—facing right or left.
Accessory:
Long hand grips
Adjustable Arm Position:
5 or 6
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.