Bowflex ULTIMATE - Shoulder Rotator Cuff EXTERNAL; Shoulder Extension

Shoulder Exercises
SHOULDER ROTATOR CUFF External Rotation
Muscles worked: This exeivise emphasizes the
rear portion of the rotator cuff (infiaspinatos
and teres minor muscles). This area generally
gets very weak as we age and needs to be
addressed by ahnost everyone.
Pulley position: Wide or narro_:
Starting position:
• Sit on tire bench with one side toward tire
Power Rods. Maintain good spinal
alignment.
• Using the arm farthest fi'om the rods, reach
across yore body, grasp the handle nearest
you and draw that arm back into your side,
keeping your elbow bent.
• Allow yore forearm to rest against your
ahdomen and your elbow against yore side,
taking out some of the slack or tension in
the cables.
Key points:
• Control the motion during the entire
exercise.
• Do trot rotate tire spine to get additional
range of motion. T_y fur "pure" external
rotation of the shoulder joint. More is not
better!
• Use light resistance only. Pick a resistance
that allows you to perfbrm 12 15 reps.
Motion:
• Rotate your forearm away from your
ahdomen and out to the side, keeping your
elbow/upper arm hy your side during the
entire motion.
• Slowly return to tire starting position.
START
FINISH
SHOULDER EXTENSION ElbowsStabilized
Muscles worked: This exeivise emphasizes
your upper back (tire latissimus dorsi, teres
mg0or and rear deltoid nmscles), as well as the
muscles hetween your shoulder blades (middle
trapezius and flromhoid nmscles). The triceps
muscles, located on the back of the upper
arms, are worked throt_ghout the entire
motion as they try to prevent the elbows fi'om
bending.
Pulley position: Narrow only.
Starting position:
• With the hench flat, sit facing the Power
Rods, knees bent, and feet flat on the floor.
• Grasp tire handles with yore pahns facing
down and back.
• Slide back to create tension at the start of tire
nlotion,
• Tighten your trunk muscles to stahilize your
spine while maintaining a very slight arch in
the lower back.
Optional motions:
• Bilateral movement both arms extending
at the same time.
• Unilateral movement performing all reps
with one arm before moving to tire next.
• Alternating performing one rep on one
side and then tire next rep on tire other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
extending while the other is retm ning).
Key points:
• Do not slouch kee I) chest lifted and spine
erect.
• Keep the lats tightened throughout the
entire motion.
Motion:
• Simultaneously "pinch" yore shoulder blades
together and moving yore hands in an air
downward and backward helow your hips.
• Slowly return to the starting position
allowing your shoulder hlades to move
forward with your arms.
START
FINISH
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