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Bowflex Xtreme2 SE - after 2013 Manual

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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:
• Motion should be slow and controlled.
• Do not rotate spine to get
additional range of motion. Try for pure
rotation of shoulder joint. More is not
better!
• Use light resistance only. Pick 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:
• Motion should be slow and controlled.
• Do not rotate spine to get additional
range of motion. Try for pure external
rotation of shoulder joint. More is not
better!
• Use light resistance only. Pick a
resistance that allows you to perform
12-15 reps.
START
FINISH
• Stand on platform with one
side toward machine. Maintain good
spinal alignment.
• Using arm furthest from rods, reach
across body, grasp hand grip nearest
you and draw arm back into side.
Keep elbow bent 90º.
• Allow forearm to rest against
abdomen and elbow against side,
taking out some of the slack or in
cables.
• Rotate forearm away from abdomen
and out to side, keeping elbow/upper
arm by side.
• Slowly return to start position.
• Rotate forearm toward abdomen,
keeping elbow by side.
• Slowly return to start position.
• Stand on platform with one
side toward machine. Maintain
good spinal alignment.
• Grasp hand grip with arm closest to
machine and draw upper arm into
side, keeping elbow bent 90º.
• Distance yourself from tower to
eliminate slack in cable.
• Use very light resistance.
… 31 …


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