10133-21
8. EXERCISE PROGRAM
START POSITION
FINISH POSITION
SEATED ROW
Use the low pulley and the short bar.
Sit with your feet against foot brace,
with your knees slightly bent. Lean
backwards keeping your lower back
straight, and pull the bar towards
your stomach. Return the bar in a
controlled manner to the start posi-
tion.
SINGLE ARM EXTENTION
Use the high pulley and the lateral
bar. Stand with your heels against foot
brace, with your knees slightly bent.
Pull the lateral bar over your
shoulder. Return the bar in a
controlled manner to the
start position.
45 DEGREE ROW
Use the high pulley and the lateral
bar. Sit with your feet against foot
brace, with your knees bent. Lean
backwards keeping your lower back
straight, and pull the bar towards
your stomach. Return the bar in a
controlled manner to the start
position.
UPRIGHT ROW
Grip the bar, shoulder width apart.
Keeping your back straight, and arms
fully extended, pull the bar to your
chest. Return the bar in a controlled
manner to the start position.
