EXERCISE 8 GYM N ROWER POWER TWIST
EXERCISE 9 HALF SQUATS
For the Rear Deltoid / Tricep Pullback exercise
place your right knee comfortably on the padded
seat rest. Your left hand can be supported on your
left knee, or on the head of the mainframe.
Now, take hold of the pulley handle with your right
hand and bring it up to this position. Keep your
elbow bent and close to your torso. Take a breath in
and pull your arm back. Hold a moment before
exhaling and returning to first position.
Positioning your body in this way places localizes
tension on your arms thereby giving your shoulder
and upper arm and lats a more intensive workout.
Remember to do both sides of your body.
Facing the mainframe, sit on the seat rest and
secure your feet properly in the footrests.
Grip one of the pulley handles and bring it up to
your shoulder area. Now, start twisting your upper
body from the waist, first to the left then to the
right. Breathe rhythmically as you do so.
Be careful not to twist beyond your limit to avoid
injury.
Do several repetitions and do the exercise again
with your other hand.
This will work your whole upper body and take
inches off your waistline.
