Bowflex Xtreme - Shoulder Rotator Cuff - Internal Rotation; Shoulder Rotator Cuff - External Rotation

Muscles worked: This exercise develops
your lower trapezius muscles,which are
stabilizing and moving your shoulder
blades. This motion of scapula depression
is very important in posture as well as
when using the arms to raise from a chair,
and it is also involved in overhead pulling
exercises.
Position: Seated - facing outw a rd
Accessory Used: 5 0" Bent Lat Bar
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Before you begin:
•Adjust seat height.
Starting position:
•Seat yourself facing the Power
Rods®, knees bent, and feet flat
on the floor.
•Grasp the 50" Bent Lat Bar.
•Tighten your trunk muscles to
stabilize your spine while
maintaining a very slight arch in
the lower back.
Action:
•Keeping the arms straight, slide
your shoulder blades towards
your hips.
•When shoulder blades are fully
depressed, slowly return to the
starting position.
•Movement is very subtle and only
occurs in the shoulder.
Key points:
•Do not lose spinal alignment, keep
your chest lifted.
Muscles worked: This exercise emphasizes
the serratus anterior muscles, the muscles
that can be seen on the side of the rib
cage, and are involved in pushing
movements when the arms are kept
straight and the scapula are allowed to
move forward.
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Before you begin:
• Adjust seat height.
Starting position:
• Once in the seated position, grasp
the hand grips.
• Lay your head back against the
bench and straighten your arms to
the front.
• Be sure that your arms are directly
“in line” with the cables, palms
facing down and wrists straight.
• Raise your chest and “pinch” your
shoulder blades together.
Maintain a very slight,
comfortable, arch in your
lower back.
Action:
• Keeping your arms straight and
pointing the same direction of the
cables, slowly move your shoulder
blades forward off the bench, as if
shoving your arms straight ahead.
• Slowly return to the starting
position.
• Movement is very subtle and only
occurs in the shoulder.
Key points:
• Maintain a 90º angle between
upper arms and your torso
throughout the exercise.
• Keep your elbows straight.
• Do not slouch forward in the
upper spine to further the motion.
Maintain a very slight arch in
your lower back at all times.
Shoulder Exercises
FINISH
START
FINISH
START
33
SCAPULAR PROTRACTION (elbows stabilized)
SCAPULAR DEPRESSION