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Shoulder Exercises
Shoulder Internal Rotation w/ Full Shoulder Adduction
START FINISH
START
• Stand off to one side of the
machine.
• Grasp the handle with the hand
closest to the machine and draw
your upper arm into your side.
• Stand up straight with chest
lifted, slight arch in the lower
back and shoulderblades
retracted.
• Distance yourself from the arm of
the machine to eliminate slack in
the cable\handgrip.
• Rotate your forearm towards
your abdomen, keeping your
elbow at your side during the
entire motion.
• Slowly return to the Start
position.
• Repeat with the other arm
after you have completed the
set.
FINISH
Muscles worked:
Subscapularis Superior fibers;
Pectoralis Major
Bench Position:
Flat
Accessory:
Long Hand Grips
Adjustable Arm Position:
5 or 6
Success Tips
• Control the motion during
the entire exercise. Do not use
momentum.
• Do not rotate your spine to gain
additional range of motion. Try for
pure rotation of your shoulder—
more is not better.
• Use light resistance to perform 12-15
perfect repetitions.
• Standing at different angles to the
machine will alter the resistance
application to the muscle.
Shoulder Internal Rotation w/ 90˚ of Abduction
START FINISH
START
• Stand off to one side of the
machine.
• Grasp the handle with the hand
closest to the machine and
position your upper arm 90˚ away
from your side.
• Stand up straight with chest lifted,
slight arch in the lower back and
shoulderblades retracted.
• Distance yourself from the arm of
the machine to eliminate slack in
the cable\handgrip.
• Rotate your forearm forward
then downward, keeping your
upper arm stable.
• Do not let your arm move
closer toward your side during
the motion.
• Slowly return to the Start
position.
• Repeat with the other arm
after you have completed the
set.
FINISH
Muscles worked:
Subscapularis Middle\Inferior fibers;
Pectoralis Major
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
• Control the motion during
the entire exercise. Do not use
momentum.
• Do not rotate your spine to gain
additional range of motion. Try for
pure rotation of your shoulder—
more is not better.
• Moving the arm of the machine
to different positions above your
shoulder will alter the resistance
application to the muscle.