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Rotator Cuff Out (BowFlex Seated)

Internal Rotation Muscles worked: This exercise emphasizes the front rotator cuff muscle (subscapularis). Pulley position: Wide or narrow. Starting position: • Sit on the bench with one side toward the Power Rods®. Maintain good spinal alignment. • Grasp the handle nearest you and draw the upper arm into your side, keeping your elbow bent. • Distance yourself on the bench to eliminate slack in the cable. • Use a light resistance. This is not a powerful movement. Motion: • Rotate your forearm toward your abdomen, keeping your elbow by your side during the entire motion. • Slowly return to the starting position. Key points: • Control the motion during the entire exercise. • Do not rotate the spine to get additional range of motion. Try for “pure” rotation of the shoulder joint. More is not better! • Use light resistance only. Pick a resistance that you can perform 12-15 perfect reps.
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