7
quality fitness equipment since 1977
7
:: ONE ARM STANDING ROW
1. Attach a strap handle to the middle pulley.
2. Stand facing the machine and grip the handle in one hand.
Place your other hand on the press arm for support. (2001
use pec arm)
3. From a straight arm position pull arm towards your body,
keeping elbow close to your side.
4. Slowly return to the starting position.
:: BENT OVER ROW
1. Attach the strap handle to the lower pulley.
2. Grasp the handle. Bend over using the machine for support
keeping knees bent. Do not bend over more than 90
degrees.
3. Pull arm upward keeping your elbow close to your body. 4.
Slowly return to the starting position.
:: BACK HYPER
1. Lock the leg extension arm with the hook latch and attach the
strap handles to the lower pulley.
2. Adjust the upper roller pads to hit at the top of the thighs.
3. Straddle the seat, angle legs back slightly and lean against
the roller pads. Bend your upper body over 90 degrees, grip
and hold the strap handles against your chest throughout the
movement
4. Arc body upward, but not fully erect
5. Slowly return to the starting position.
:: CHIN UP
1. Adjust pad height. Make sure pad is not touching the ground
when arms are fully extended.
2. Adjust weight stack pin to desired weight assisted level.
3. Position hands at desired point on pull up bar. Palms should
be facing away from you.
4. Keeping hands, wrists, and elbows in a straight line, pull
yourself upward as far as your flexibility will allow.
5. Hold your position for a full second, then lower yourself until
arms are fully extended.
:: EXERCISE DESCRIPTIONS - ARMS
EXERCISE
MUSCLE GROUPS
1. Standing Curl - low pulley
Biceps
2. Reverse Curl - low pulley
Biceps, Forearms
3. Preacher Curl
Biceps
4. Triceps Pushdown
Triceps
5. Reverse Pushdown
Triceps, Outer Forearms
6. Seated Triceps Extension
Triceps
7. Triceps Kickback
Triceps
8. Dips
Triceps, Chest
