Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 31)

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Bowﬂex Xtreme

®

2 SE Owner’s Manual

29

Shoulder Rotator Cuff – Internal Rotation

Muscles worked:

Front rotator cuff muscle

(subscapularis).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar -wide position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

s-OTIONSHOULDBESLOWANDCONTROLLED

s$ONOTROTATESPINETOGET

additional range of motion. Try for pure

rotation of shoulder joint. More is not

better!

s5SELIGHTRESISTANCEONLY0ICKARESIS-

tance that you can perform

12-15 perfect reps.

START

FINISH

Shoulder Rotator Cuff – External Rotation

Muscles worked:

Rear portion of rotator cuff (infraspinatus,

teres minor muscles).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – wide position

Before You Begin:

Remove Leg Extension and seat.

Key Points:

s-OTIONSHOULDBESLOWANDCONTROLLED

s$ONOTROTATESPINETOGETADDITIONAL

range of motion. Try for pure external

rotation of shoulder joint. More is not

better!

s5SELIGHTRESISTANCEONLY0ICKA

resistance that allows you to perform

12-15 reps.

START

FINISH

s3TANDONPLATFORMWITHONE

side toward machine. Maintain good

spinal alignment.

s5SINGARMFURTHESTFROMRODSREACH

across body, grasp hand grip nearest

you and draw

arm back into side. Keep elbow bent



s!LLOWFOREARMTORESTAGAINST

abdomen and elbow against

side, taking out some of the

slack or in cables.

s2OTATEFOREARMAWAYFROMABDOMEN

and out to side, keeping elbow/upper

arm

by side.

s3LOWLYRETURNTOSTARTPOSITION

s2OTATEFOREARMTOWARDABDOMEN

keeping elbow by side.

s3LOWLYRETURNTOSTARTPOSITION

s3TANDONPLATFORMWITHONE

side toward machine. Maintain

good spinal alignment.

s'RASPHANDGRIPWITHARMCLOSESTTO

machine and draw upper arm into

SIDEKEEPINGELBOWBENT

s$ISTANCEYOURSELFFROMTOWERTO

eliminate slack in cable.

s5SEVERYLIGHTRESISTANCE

Shoulder Exercises

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