Owner`s manual

39
Shoulder Exercises
Shoulder Internal Rotation w/ 90º of Abduction
START FINISH
START
• Stand facing away from the machine.
• Grasp the Hand Grip 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 above your shoulder 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 forward then
down, keeping your upper arm
stable.
• Don’t let your arm move closer
toward your side during the
motion.
• Slowly return to the Start
position.
• Repeat with the other arm after
you have completed the set.
FINISH
Muscles worked:
Subscapularis Middle\Inferior fibers;
Pectoralis Major
Position:
Standing—facing outward.
Accessory:
Long hand grips
Adjustable Arm Position:
2 or 3
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/ 90º of Abduction
START FINISH
START
• Stand facing the machine.
• Grasp the Hand Grip 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
toward 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 machine.
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
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.