Bowflex Motivator 2 Owners Manual - Page 42

Shoulder Exercises Shoulder Rotator Cuff - Internal Rotation Muscles worked: Subscapularis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion. START • Sit on the Bench, one side toward the Power Rod® unit. • Grasp the Hand Grip nearest you and draw your upper arm into your torso, keeping your forearm at a 90° angle from torso. • Give yourself enough distance to eliminate slack in the cable. • Use a light resistance. ACTION • Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion. • Slowly return to the Start position, maintaining controlled motion. Shoulder Rotator Cuff - External Rotation Muscles worked: Infraspinatus; Teres Minor Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion. 40 START • Sit on the Bench, one side toward the Power Rod® unit. • Using the arm farthest from the Power Rod® unit, grasp the Hand Grip nearest you and draw that upper arm into your torso, keeping your forearm at a 90° angle from torso. • Allow forearm to rest against your abdomen, elbow at your side to remove cable tension. • Use a light resistance. ACTION • Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion. • Slowly return to the Start position, maintaining controlled motion. Shoulder Exercises