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EN109-1412791-48 IFU
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By changing the position of your hands you can concentrate attention on different parts of the
muscle group
Attention marks
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Do not move your trunk or head during the exercise
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Keep your shoulders pressed down in a relaxed manner
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D
o not ‘lock’ your elbows when
extending your arms
Rowing
Preparation
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Adjust the seat height so your chest can comfortably rest against the chest support
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Adjust the starting position by adjusting the thoracic support in such a way that your elbows are
slightly flexed at the starting position
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Place your feet on the support
Execution
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Contract your abdominal and lower back muscles before you start the exercise
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Pull the arm of the unit to the chest in a fluent movement
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Keep this position for two seconds and return to the starting position with a slow and fluent
movement
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By changing the position of your hands you alter the exercise
Attention marks
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Perform a complete flexion and extension
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Keep your trunk stiff by contracting abdominal and back muscles to prevent lumbar overload
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Do
not ‘lock’ your elbows and keep your shoulders and neck muscles relaxed
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Control the pace and do not move too fast
Triceps Dips
Preparation
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Select a comfortable seat height: knees about 90º flexed
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Be seated with your back fully supported by the back rest
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Place your feet on the foot support
Execution
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Contract your abdominal and low back muscles before you start with the exercise
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Take the handle in both hands (at shoulder width) and extend your elbows smoothly so that your
forearms are vertical
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Keep this position for two seconds and return to the starting position with a slow and fluent
movement
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Changing the position of your hands brings variation in the exercise
Attention marks
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Perform a complete extension and flexion
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Do not overextend elbows below the horizontal and keep your shoulders pressed down
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Control the pace and do not move too fast
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Keep your back well supported by the back rest and your neck muscles relaxed
Fly
Preparation
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Select a good and comfortable seat height: both knees at approximately 90º flexed
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Be seated with your back fully supported by the back rest
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