Owner`s manual

32
Shoulder Exercises
Rotator Cuff External Rotation
START ACTION
START
• Sitonthebenchwithone
side towards the Power Rod®
units.
• Usingthearmfurthestfrom
the rods, reach across your
body, grasp the handle nearest
you and draw that arm back
into your side, keeping your
elbow bent, forearm against
your abdomen and your elbow
against your side.
• Positionyourselfonthebench
to remove any slack in the
cable.
• Rotateyourforearmaway
from your abdomen and out
to the side, keeping your
elbow and upper arm by
your side during the entire
motion.
• Slowlyreturntothestarting
position.
• Repeatwithyourotherarm
on the other side of the
machine.
FINISH
Muscles worked:
TeresMinor;Infraspinatus
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Controlthemotionduringthe
entire exercise. DO NOT USE
MOMENTUM.
• Donotrotateyourspinetoget
additional range of motion. Try
for pure external rotation of your
shoulder.Moreisnotbetter!
• Uselightresistanceonly.You
should perform 12–15 perfect
reps.
Rotator Cuff Internal Rotation
START ACTION
START
• Sitonthebenchwithone
side towards the Power
Rod
®
units.
• Graspthehandlenearest
you and draw your upper
arm into your side, keeping
your elbow bent, lower arm
out in front.
• Distanceyourselfonthe
bench to eliminate slack in
the cable
• Rotateyourforearm
towards your abdomen,
keeping your elbow by
your side during the entire
motion.
• Slowlyreturntothestarting
position.
• Repeatwiththeotherarm
on the other side of the
bench.
FINISH
Muscles worked:
Subscapularis;PectoralisMajor
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Controlthemotionduringthe
entire exercise. DO NOT USE
MOMENTUM.
• Donotrotateyourspinetoget
additional range of motion. Try for
pure rotation of your shoulder.
Moreisnotbetter!
• Uselightresistanceonly.You
should perform 12–15 perfect
reps.