8
Muscles targeted:
Quads, Hamstrings, Glutes, Hips, Shoulders, Lower
Back, Triceps, Forearms, 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 (A)
Execution
. Raise up from squat position and thrust hips
forward (B)
. As you rise up, extend one arm down with palm
facing up. (C)
. Progression
* Rotate from your core and look back at the hand
of the extended arm (C)
Muscles targeted:
Biceps, Forearms, Shoulders, Core
Preparation
. Position: Neutral
. Stand shoulder width apart facing the Machine
holding both handles
. Raise hands above head, palms facing up, and lean
back to a comfortable angle
Execution
. Double
Keeping elbows raised and in, curl both handles
back to shoulders and slowly return to starting
position (B)
. Single
Keep one arm static and pointing to the pulley
Curl working arm back to shoulder and return to
starting position (C)
Progression
. Curl working arm back across face to opposite
shoulder
. Curl working arm back and across stomach
