Home Gym Owner's Manual

Shoulder Exercises
Shoulder Rotator Cuff — Internal Rotation
Shoulder Rotator Cuff — External Rotation
START ACTION
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.
• Rotate your forearm away from your
abdomen, keeping your elbow at
your side throughout motion.
• Slowly return to the Start position,
maintaining controlled motion.
FINISH
START ACTION
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.
• Rotate your forearm toward your
abdomen, keeping your elbow at
your side throughout motion.
• Slowly return to the Start position,
maintaining controlled motion.
FINISH
Muscles worked:
Subscapularis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
Muscles worked:
Infraspinatus; Teres Minor
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
Shoulder Exercises
40