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Shoulder Exercises
Muscles worked: This exercise emphasizes the
rear portion of the rotator cuff (infraspinatus
and teres minor muscles). This area generally
gets very weak as we age and needs to be
addressed by almost everyone.
Pulley position: Wide or narrow.
Starting position:
• Sit on the bench with one side toward the
Power Rods. Maintain good spinal
alignment.
• Using the arm farthest from the rods, reach
across your body, grasp the handle nearest
you and draw that arm back into your side,
keeping your elbow bent.
• Allow your forearm to rest against your
abdomen and your elbow against your side,
taking out some of the slack or tension in
the cables.
Motion:
• Rotate your forearm away from your
abdomen and out to the side, keeping your
elbow/upper arm 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" external
rotation of the shoulder joint. More is not
better!
• Use light resistance only. Pick a resistance
that allows you to perform 12 — 15 reps.
SHOULDER ROTATOR CUFF — External Rotation
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Muscles worked: This exercise emphasizes
your upper back (the latissimus dorsi, teres
major and rear deltoid muscles), as well as the
muscles between your shoulder blades (middle
trapezius and rhomboid muscles). The triceps
muscles, located on the back of the upper
arms, are worked throughout the entire
motion as they try to prevent the elbows from
bending.
Pulley position: Narrow only.
Starting position:
• With the bench flat, sit facing the Power
Rods, knees bent, and feet flat on the floor.
• Grasp the handles with your palms facing
down and back.
• Slide back to create tension at the start of the
motion.
• Tighten your trunk muscles to stabilize your
spine while maintaining a very slight arch in
the lower back.
Motion:
• Simultaneously "pinch" your shoulder blades
together and moving your hands in an arc
downward and backward below your hips.
• Slowly return to the starting position
allowing your shoulder blades to move
forward with your arms.
Optional motions:
• Bilateral movement — both arms extending
at the same time.
• Unilateral movement — performing all reps
with one arm before moving to the next.
• Alternating — performing one rep on one
side and then the next rep on the other side.
• Simultaneously alternating — both arms
moving, although in opposite directions (one
extending while the other is returning).
Key points:
• Do not slouch — keep chest lifted and spine
erect.
• Keep the lats tightened throughout the
entire motion.
SHOULDER EXTENSION — Elbows Stabilized