32
Shoulder Exercises
Rotator Cuff External Rotation
START
ACTION
START
s 3ITONTHEBENCHWITHONE
side towards the Power Rod®
units.
s 5SINGTHEARMFURTHESTFROM
the rods, reach across your
body, grasp the handle nearest
you and draw that arm back
into your side, keeping your
elbow bent, forearm against
your abdomen and your elbow
against your side.
s 0OSITIONYOURSELFONTHEBENCH
to remove any slack in the
cable.
s 2OTATEYOURFOREARMAWAY
from your abdomen and out
to the side, keeping your
elbow and upper arm by
your side during the entire
motion.
s 3LOWLYRETURNTOTHESTARTING
position.
s 2EPEATWITHYOUROTHERARM
on the other side of the
machine.
FINISH
Muscles worked:
4ERES-INOR)NFRASPINATUS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s #ONTROLTHEMOTIONDURINGTHE
entire exercise. DO NOT USE
-/-%.45-
s $ONOTROTATEYOURSPINETOGET
additional range of motion. Try
for pure external rotation of your
SHOULDER-OREISNOTBETTER
s 5SELIGHTRESISTANCEONLY9OU
should perform 12–15 perfect
reps.
Rotator Cuff Internal Rotation
START
ACTION
START
s 3ITONTHEBENCHWITHONE
side towards the Power
Rod
®
units.
s 'RASPTHEHANDLENEAREST
you and draw your upper
arm into your side, keeping
your elbow bent, lower arm
out in front.
s $ISTANCEYOURSELFONTHE
bench to eliminate slack in
the cable
s 2OTATEYOURFOREARM
towards your abdomen,
keeping your elbow by
your side during the entire
motion.
s 3LOWLYRETURNTOTHESTARTING
position.
s 2EPEATWITHTHEOTHERARM
on the other side of the
bench.
FINISH
Muscles worked:
3UBSCAPULARIS0ECTORALIS-AJOR
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s #ONTROLTHEMOTIONDURINGTHE
entire exercise. DO NOT USE
-/-%.45-
s $ONOTROTATEYOURSPINETOGET
additional range of motion. Try for
pure rotation of your shoulder.
-OREISNOTBETTER
s 5SELIGHTRESISTANCEONLY9OU
should perform 12–15 perfect
reps.
