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Shoulder Exercises
Shoulder External Rotation w/ Full Shoulder Adduction
START FINISH
START
• Stand off to one side of the
machine.
• Facing the machine, grasp the
handle and position your upper
arm at 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 out and
back, keeping your upper arm
stable.
• Do not let your arm move
away your side during the
motion.
• Slowly return to the Start
position keeping tension on
the muscle.
• Repeat with the other arm
after you have completed the
set.
FINISH
Muscles worked:
Posterior Deltoid; Teres minor; Infra-
spinatus
Bench Position:
Removed
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 External Rotation w/ 90˚ of Abduction
START FINISH
START
• Stand off to one side of the
machine.
• Facing the machine, grab the
handle 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 up and
away, keeping your upper arm
stable.
• Do not let your arm move
closer toward your side during
the motion.
• Slowly return to the Start
position, keeping tension on
the muscle.
• Repeat with the other arm
after you have completed the
set.
FINISH
Muscles worked:
Posterior Deltoid; Teres minor; Infra-
spinatus
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
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.
• Moving the arm of the machine
to different positions will alter the
resistance application to the muscle.