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27
Shoulder Exercises
Shoulder Rotator Cuff—Internal Rotation
Shoulder Rotator Cuff—External Rotation
Muscles worked:
Subscapularis
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your spine aligned and a slight arch
in your lower back.
• Keep your upper arm alongside your
torso.
• Do not rotate the spine to get additional
range of motion.
Muscles worked:
Infraspinatus and Teres Minor
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your spine aligned and a slight arch
in your lower back.
• Maintain a 90
o
angle between your
forearm and upper arm throughout the
exercise.
• Do not rotate the spine to get additional
range of motion.
START FINISH
START FINISH
Start
• Sit on the Bench, one side
toward the Power Rod
®
unit.
• Grasp the Handgrip nearest you,
and draw your upper arm into
your torso, keeping your forearm
at a 90
o
angle from torso.
• Give yourself enough distance to
eliminate slack in the cable.
• Use a light resistance.
Start
• Sit on the Bench, one side
toward the Power Rod
®
unit.
• Using the arm farthest from
the Power Rod
®
unit, grasp the
Handgrip nearest you, and draw
that upper arm into your torso,
keeping your forearm at a 90
o
angle from torso.
• Allow your forearm to rest
against your abdomen, elbow
at your side to remove cable
tension
• 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.
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.
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