7
Muscles targeted:
Triceps, Shoulders, Forearms, Core
Preparation
. Position: Neutral
. Stand with feet and hands Shoulder width apart
Execution
. Double
Keeping tension on the rope and elbows raised
and in, lean forward and bend at the elbows (B)
Press forward and return to starting position
. Single
With arms still raised and elbows in, keep one
arm static and lean forward bending opposite
arm (C)
Press forward with working arm and return to
starting position
Muscles targeted:
Quads, Hamstrings, Glutes, Hips, Shoulders, Lower
Back, Core
Preparation
. Position: Neutral
. Stand with feet shoulder width apart facing the
Machine and holding both handles
. Keep tension on the rope and lower down into a
squat position
Execution
. In one movement, raise up from squat position and
thrust hips forward as you maintain tension on the
rope and keep hands pointed to the pulley (B)
