GoFit Resist-a-Bar, Quick Start Manual

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Stability Lift Seated Rows
RESIST-A-BAR
Training Manual
RESIST-A-BAR
Training Manual
13 14
A B
A-
Sit facing door, keeping back
straight and knees bent. Hold
the Bar with arms extended,
using middle-to-wide grip,
palms down.
B-
Tighten core and slowly pull Bar
into your chest and hold. Slowly
return Bar to starting position.
Repeat reps.
Lower Door Anchor Position Lower Door Anchor Position
Note: Resistance
tube (or band) is
attached at only
one end of the Bar.
B-
Chest up, engage
core. Pushing with
both arms, extend
your right arm up
and out, away from
the door.
C-
While turning your upper body, continue
pressing your left arm, extending it up
and out away from the door. Slowly return
to starting position. Repeat reps.
Repeat reps facing the other direction
and switching leg and arm positions.
C
B
A
A-
Stand perpendicular to the door, knees bent
in lunge position. Hold Bar chest high with
wide grip, palms down, elbows bent. Bar
should be in line with, resistance tube
(or band) and Door Anchor.