43
Shoulder Exercises
Shoulder External Rotation with 90˚ of Abduction
START FINISH
START
• Grasp the Hand Grips 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 to
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. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
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.
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