9
quality fitness equipment since 1977
9
1. Stand facing the equipment.
2. Use the step to prop body up.
3. Grasp the Dip Handles and support your body weight with
arms at full extension.
4. Slowly lower body downward to a comfortable stretch
position.
5. Slowly press body back upward to starting position.
:: TRICEPS PUSHDOWN
1. Stand facing the lat bar with feet shoulder width apart.
2. Grip the lat bar overhand with your hands 6” to 8” apart.
3. Keeping your arms tight against your body, push the bar
down slowly.
4. Slowly return to the starting position.
:: TRICEPS EXTENSION
1. Attach the strap handles to the middle pulley.
2. Grip a strap handle in each hand and sit leaning forward with
your buttocks against the back pad.
3. Position your elbows forward and close to the sides of your
head and slowly extend your hands forward until your arms
are fully extended.
4. Slowly return to the starting position.
:: REVERSE TRICEPS PUSHDOWN
1. Stand facing the lat bar with feet shoulder width apart.
2. Grip the lat bar underhand.
3. Keeping your arms tight against your body, pull the bar down
slowly.
4. Slowly return to the starting position.
:: TRICEPS KICK BACK
1. Attach a strap handle to the middle pulley.
2. Stand facing the machine and grip the handle overhand
3. Lean forward slightly using the back pad for support
4. Keeping arm tight to your body and your elbow fixed, push
handle downward.
5. Slowly bring arm back to the starting position.
:: EXERCISE DESCRIPTIONS - SHOULDERS
EXERCISE
MUSCLE GROUPS
1. Shoulder Press
Shoulders, Triceps
2. Front Deltoid Raise
Frontal Shoulder
3. Rear Deltoid - standing
Rear Shoulder, Upper Back
4. Rear Deltoid - seated
Rear Shoulder, Upper Back
5. Lateral Deltoid
Shoulder
6. Upright Row
Traps, Shoulders
7. Shoulder Shrugs
Traps, Shoulders
