Owner`s manual

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START
FINISH
START ACTION
START
FINISH
Shoulder Exercises
Shoulder Rotator Cuff – Internal Rotation
Muscles worked:
Front rotator cuff muscle
(subscapularis).
Position:
Standing – facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar -wide position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Motion should be slow and
controlled.
• Do not rotate spine to get
additional range of motion. Try
for pure rotation of shoulder joint.
More is not better!
• Use light resistance only. Pick a
resistance that you can perform
12-15 perfect reps.
START
FINISH
Shoulder Rotator Cuff – External Rotation
Muscles worked:
Rear portion of rotator cuff
(infraspinatus, teres minor muscles).
Position:
Standing – facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Motion should be slow and
controlled.
• Do not rotate spine to get addi-
tional range of motion. Try for pure
external rotation of shoulder joint.
More is not better!
• Use light resistance only. Pick a
resistance that allows you to perform
12-15 reps.
START
FINISH
• Stand on platform with one
side toward machine. Maintain
good spinal alignment.
• Using arm furthest from rods,
reach across body, grasp hand
grip nearest you and draw
arm back into side. Keep elbow
bent 90º.
• Allow forearm to rest against
abdomen and elbow against
side, taking out some of the
slack or in cables.
• Rotate forearm away from
abdomen and out to side,
keeping elbow/upper arm
by side.
• Slowly return to start position.
• Rotate forearm toward abdomen,
keeping elbow by side.
• Slowly return to start position.
• Stand on platform with one
side toward machine. Maintain
good spinal alignment.
• Grasp hand grip with arm
closest to machine and draw
upper arm into side, keeping
elbow bent 90º.
• Distance yourself from tower to
eliminate slack in cable.
• Use very light resistance.
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Bowflex Xceed
™
Plus Owner’s Manual