Bowflex ULTIMATE 2 - Rotator Cuff External Rotation; Rotator Cuff Internal Rotation

30
Shoulder Exercises
Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)
START ACTION
START
• Sitonthebenchfacing
Power Rod
®
units.
• GrasptheHandGrips,
palms facing down, arms
straight.
• Liebackslowly,supporting
your head on the bench.
• Keepyourchestlifted,
maintaining a slight arch
in your lower back.
• Keepingyourarms
straight, move them in
an arc upwards until they
are directly over your
shoulders.
• Youmayperformthis
move with both arms
simultaneously or one at a
time.
• Withcontrolledmovement,
slowly return to the Start
position.
FINISH
Muscles worked:
FrontandMiddleDeltoids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepkneesbentandfeetflat
on floor.
• Keepabdominalstightand
maintain good spinal alignment.
• Donotincreasethearchinyour
lower back while you are lifting
your arms.
Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
START ACTION
START
• SitontheBenchfacingthe
Power Rod
®
units.
• GrasptheHandGrips,
palms facing floor, arms
nearly straight.
• Situpstraightandbend
slightly forward from the
hips until arms/cables are in
front of body at a 90˚ angle
from torso.
• Maintainingthebendin
your arms, move your arms
outward and backward.
• Whenyourelbowsare
slightly behind your
shoulders, slowly return to
the Start position, keeping
your rear shoulder muscles
tightened throughout
movement.
FINISH
Muscles worked:
RearDeltoids;MiddleDeltoids;
Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Donotlosespinalalignment—
keep your chest lifted.
• Keepkneesbentandfeetflat
on floor.
• Keepyourspinealignedanda
slight arch in your lower back.
• Maintaina90°anglebetween
upper arms and torso throughout
exercise.