Flexion
Set the Handles up in stirrup grip position. Hold the Handles with
your arms in front of your thighs and your palms facing your body. The tubing should
project down from the center of the Handles. The tubing should be secured
from a position below the handles (i.e. step on it). The tubing should have some tension
in it at this position. This is the starting point. Raise your arm to the front to 90
°
of
flexion (shoulder level). Lower your arms and repeat for the recommended number of
repetitions and sets.
Flexion (unilateral)
Set the Handle up in channel grip position. Hold the Handle with your
arm at your side and your thumb forward. The tubing should project down from the
channel at the thumb side of the Handle. The tubing should be secured from a
position below the handle (i.e. step on it). The tubing should have some tension in it at
this position. This is the starting point. Raise your arm to the front to 180
°
of flexion.
Lower your arm and repeat for the recommended number of repetitions and sets.
Extension (unilateral)
Set the Handle up in channel grip position. Hold the Handle with a
“thumbs up” position and the tubing projecting out from the channel at the pinky
side of the Handle. Your arm should be held in front of your body with elbow
straight. This is the starting point. The tubing should be secured from a position in
front of you at level between waist and shoulder height (i.e. secure it over a door with
the attachment device). The tubing should have some tension in it at this position. Pull
your arm straight back while squeezing your shoulder blade back. Be sure to keep your
wrist in neutral (do not allow it to bend). Return to the starting position and repeat for
the recommended number of repetitions and sets. Note: The unique channel feature
of the Handle increases the moment arm and keeps the tubing at an improved
vector thereby increasing the work across the wrist and increasing the effective range
of motion and tension during this exercise.
Extension
Set the Handles up in channel grip position. Hold the Handles with a
“thumbs up” position and the tubing projecting out from the channels at the pinky side
of the Handles. Your arms should be held in front of your body with elbows
straight. This is the starting point. The tubing should be secured from a position in
front of you at a level between waist and shoulder height (i.e. secure it over a door
with the attachment device). The tubing should have some tension in it at this position.
Pull your arms straight back while squeezing your shoulder blades back. Be sure to
keep your wrists in neutral (do not allow it to bend). Return to the starting position
and repeat for the recommended number of repetitions and sets. Note: The unique
channel feature of the Handle increases the moment arm and keeps the tubing
at an improved vector thereby increasing the work across the wrists and increasing the
effective range of motion and tension during this exercise.
Shoulder Exercises
