11
quality fitness equipment since 1977
11
1. Attach a strap handle to the lower pulley.
2. Stand sideways to the machine and grip the handle with the
hand furthest away from the machine.
3. Raise arm laterally, keeping elbow locked, until your arm is
parallel to the floor.
4. Slowly return to the starting position.
:: UPRIGHT ROW
1. Attach the strap handles to the lower pulley.
2. Grip handles with your palms down and your hands 4” to 6”
apart.
3. Stand erect with feet shoulder width apart and hands at
thighs.
4. Keeping your elbows above your hands, slowly pull upwards
until your hands are above your chest.
5. Slowly return to the starting position.
:: SHOULDER SHRUG
1. Attach the strap handles to the lower pulley.
2. Stand facing the machine with legs spread comfortably
apart.
3. Grip handles overhand with hands 6” to 8” apart.
4. Slowly rotate shoulders up and then back around in a circular
motion.
:: EXERCISE DESCRIPTIONS - LEGS
EXERCISE
MUSCLE GROUPS
1. Leg Extension
Quadriceps
2. Leg Curl - standing
Hamstrings
3. Leg Curl - seated
Hamstrings
4. Leg Press
Quadriceps, Hamstrings, Glutes
5. Squat
Quadriceps, Hamstrings, Glutes
6. Assisted Squats
Quadriceps, Hamstrings, Glutes
7. Calf Raise - standing
Calves
8. Calf Raise - seated
Calves
9. Inner/Outer Thigh Kick
Inner Thigh, Outer Thigh
10. Glute Kick Back
Hamstrings, Glutes
:: LEG EXTENSION
1. Adjust the seat and the top roller pad so that the pivot point
of the leg extension arm lines up with the pivot point of your
knee.
2. Hook your leg over the top roller and your feet under the
lower roller:
3. Slowly extend your legs forward.
4. Hold position momentarily before slowly lowering your leg to
the starting position.
