Bowflex Revolution - Shoulder External Rotation w; Full Adduction; Shoulder External Rotation w; 90° Abduction

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Shoulder Exercises

Shoulder External Rotation w/ Full Shoulder Adduction

START FINISH

START

• Stand off to one side of the machine.

• Facing the machine, grasp the handle

and position your upper arm at your

side.

• Stand up straight with chest lifted,

slight arch in the lower back and

shoulderblades retracted.

• 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.

• Do not 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

Bench Position:

Removed

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.

• Standing at different angles to the

machine will alter the resistance

application to the muscle.

Shoulder External Rotation w/ 90˚ of Abduction

START FINISH

START

• Stand off to one side of the machine.

• Facing the machine, grab the handle

and position your upper arm 90˚

away from your side.

• Stand up straight with chest lifted,

slight arch in the lower back and

shoulderblades retracted.

• Distance yourself from the arm of

the machine to eliminate slack in the

cable\handgrip.

• Rotate your forearm up and

away, keeping your upper arm

stable.

• Do not let your arm move closer

toward your side during the

motion.

• Slowly return to the Start

position, keeping tension on the

muscle.