Schwinn SCHWIN COMP - Shoulder Rotator Cuff; Internal Rotation; External Rotation

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Muscles worked: This exercise emphasizes the
rear portion of the rotator cuff (infraspinatus
and teres minor muscles). This area generally
gets very weak as we age and needs to be
addressed by almost everyone.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench with one side toward the
Power Rods. Maintain good spinal align-
ment.
• Using the arm farthest from the rods, reach
across your body, grasp the hand grip nearest
you and draw that arm back into your side,
keeping your elbow bent.
• Allow your forearm to rest against your
abdomen and your elbow against your side,
taking out some of the slack or tension in
the cables.
Motion:
• Rotate your forearm away from your
abdomen and out to the side, keeping your
elbow/upper arm by your side during the
entire motion.
• Slowly return to the starting position.
Key points:
• Control the motion during the entire exer-
cise.
• Do not rotate the spine to get additional
range of motion. Try for "pure" external
rotation of the shoulder joint. More is not
better!
• Use light resistance only. Pick a resistance
that allows you to perform 12 — 15 reps.
SHOULDER ROTATOR CUFF — External Rotation
Muscles worked: This exercise emphasizes the
front rotator cuff muscle (subscapularis).
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench with one side toward the
Power Rods. Maintain good spinal align-
ment.
• Grasp the hand grip nearest you and draw
the upper arm into your side, keeping your
elbow bent.
• Distance yourself on the bench to eliminate
slack in the cable.
• Use a light resistance. This is not a powerful
movement.
Motion:
• Rotate your forearm toward your abdomen,
keeping your elbow by your side during the
entire motion.
• Slowly return to the starting position.
Key points:
• Control the motion during the entire exer-
cise.
• Do not rotate the spine to get additional
range of motion. Try for
“ pure” rotation of
the shoulder joint. More is not better!
• Use light resistance only. Pick a resistance
that you can perform 12-15 perfect reps.
SHOULDER ROTATOR CUFF — Internal Rotation
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Shoulder Exercises
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