The Bowflex Conquest Home Gym Owner's Manual and Fitness Guide - Nautilus
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Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Conquest™
Home Gym
Owner’s Manual
and Fitness Guide
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
WWWBOWFLEXCOM
P/N 001-7093 Rev A (04/2007)Table of Contents
Safety Precautions 3 Arm Exercises:
Triceps Pushdown 30
Get To Know Your Bowflex Conquest™ Single-Arm Pushdown 30
Safety Warning labels 4 French Press 31
Lying Triceps Extension 31
Get To Know Your Bowflex Conquest™ Cross Triceps Extension 32
Home Gym 6 Lying 45° Triceps Extension 32
Seated Triceps Extension 33
How to Use Your Bowflex Conquest™ Standing Biceps Curl 33
Home Gym 7 Seated Biceps Curl 34
Lying Biceps Curl 34
Attaching Cables 11 Seated Wrist Extension 35
Standing Wrist Curl 35
Define Your Goals 12 Reverse Curl 36
Seated Wrist Curl 36
Warm Up / Cool down 15 Standing Wrist Extension 37
Aerobic Rowing 15 “Rope” Pushdowns 37
Chest Exercises: Abdominal Exercises:
Bench Press 16 Reverse Crunch 38
Chest Fly 16 Resisted Reverse Crunch 38
Decline Bench Press 17 Seated (Resisted) Abdominal Crunch 39
Incline Bench Press 17 Seated (Resisted) Oblique Abdominal Crunch 39
Decline Chest Fly 18 Trunk Rotation 40
Incline Chest Fly 18
Resisted Punch 19 Leg Exercises:
Lying Cable Crossover 19 Squat 40
Leg Extension 41
Shoulder Exercises: Lying Leg Extension 41
Rear Deltoid Rows 20 Ankle Eversion 42
Lateral Shoulder Raise 20 Ankle Inversion 42
Seated Shoulder Press 21 Standing Hip Extension (Knee Flexed) 43
Front Shoulder Raise 21 Standing Hip Extension (Knee Stabilized) 43
Shoulder Extension 22 Standing Hip Abduction 44
Shoulder Shrug 22 Seated Hip Adduction 44
Shoulder Rotator Cuff—Internal 23 Seated Hip Abduction 45
Shoulder Rotator Cuff—External 23 Standing Leg Kickback 45
Seated Lateral Shoulder Raise 24
Scapular Retraction 24 Muscle Chart 46
Back Exercises: The Bowflex® Body Leaness Program
Lying Lat Pulldowns 25 By Ellington Darden, Ph.D. 48
Low Back Extension 25
Pulldowns 26 Bowflex Conquest™ Warranty 68
Narrow Pulldowns with Hand Grips 26
Lying Lat Fly 27 Bowflex Conquest™ Warranty Card 69
Lying Narrow Lat Pulldowns 27
Seated Lat Rows 28
Stiff-Arm Pulldown 28
Bent Over Row 28
Important Safety Precautions
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
Used to call attention to POTENTIAL hazards that could result
7! 2 . ) . '
in personal injury or loss of life.
$!.'%2
Prior to using this equipment,
observe the following warnings.
!4 4 % . 4 ) / .
)--%$)!4% !#4)/. 2%15)2%$
• R
ead and understand the Owners • S
et up and operate this machine on a solid level
Manual prior to using this machine. surface.
#!54)/.
• This machine is for Consumer use only.
• R
ead and understand all Warning Labels on this
machine. • D
o not use additional means to increase the
resistance (lifting load) of this machine.
• K
eep Children away from this machine. Children
must be supervised closely if they are near the • B
e sure that the Selector Hook is correctly attached
equipment or are present during the operation of to the Rod End.
this equipment. • S
elect a workout area that provides a minimum
• C
onsult a physician prior to commencing an clearance behind the rod box of 0.5 ft (15 cm) and
exercise program. If, at any time, you feel faint or a total width of 6.5 ft (2.0 m). Allow a minimum
dizzy, or experience pain, stop and consult your of 3.0 ft (0.9 m) free space in front of the machine.
physician. Keep third parties out of this area when the
machine is in use.
• I nspect this machine for loose parts or signs of wear.
Pay special attention to Cables and Belts and their • O
perate the machine in the manner described
connections. Do not use if found in this condition; in this manual. It can be hazardous to over-exert
contact Nautilus Customer Service. yourself during exercise.
• T
his machine is designed for a User’s Weight Limit • Make sure that all positional adjustment devices are
of 300 pounds (136 kg). Do not use if you are over securely engaged.
this weight.
• T
his machine contains moving parts. Use Caution.
Do not wear loose clothing or jewelry.
Get To Know Your Bowflex Conquest™ Home Gym Warning Labels
The following safety warnings are located on the Bowflex Conquest™ home gym. Please read all safety
precautions and warning information prior to using your product.Be sure to replace any warning label if
damaged, illegible, or missing. If you need replacement labels. please call a Nautilus Representative at 1-
800-NAUTILUS (1-800-628-8458) for assistance.
Label 1
Label 3
Label 4
Label 2
Get To Know Your Bowflex Conquest™ Home Gym Warning Labels
The following safety warnings are located in site specific areas on the unit. Please review and understand the safety
warning labels and their locations on the unit prior to use.
If you do not have, or cannot find, or need to replace a warning label please call 1-800-NAUTILUS (1-800-628-8458) to obtain
a new label.
Label 1: Please make sure all users read, understand, and follow
the warning labels on the home gym. See Figure 1 for
general use safety label.
Location: The warning label in Figure 1 is located on the back of
the lat tower.
Label 2: “Caution: At all times stay out of the paths of moving rods.”
Location: Left and right side of rod box.
Label 3: “Warning: Do not hang from bar.”
Location: Front of lat tower.
Figure 1
Label 4: “Caution: Before each use of this equipment, check all
fasteners, snap hooks, cables and pulley functions. Tighten
and fasten as needed. Check pulleys and cable for wear
and function.”
Location: Back of the lat tower below Label 1.
Get To Know Your Bowflex Conquest™ Home Gym
Please take your time to read through the entire manual and follow it carefully before attempting to
use your Bowflex Conquest™ home gym. Also locate and read all warning labels that are posted on the
machine. It’s important to understand how to properly perform each exercise before you do so using
Power Rod® Resistance.
Power Rod® Pack Lat Pull Down Bar
Upper Lat Tower
Rod Cap
Cable Leg Extension
Bench
Assembly
Chest Bar
How To Use Your Bowflex Conquest™ Home Gym
Power Rod® Resistance Safety
Power Rod resistance rods are made from a special When connecting the
®
composite material. Your rods are sheathed with a Power Rod® caps to
protective black rubber coating. Each rod is marked the cable hooks and
with its weight rating on the “Rod Cap”. disconnecting them, do
not stand so that you are
looking directly over the
Adjusting And
top of the rods. Stand off to
Understanding the side, so that if a rod is
The Resistance accidentally released, you
The Bowflex Conquest™ will not be struck by it.
home gym comes with 210
pounds (95 kg) of resistance When You Are Not Using Your Bowflex
[one pair of 5 lb. (2.25 kg)
rods, two pair of 10 lb. (4.5
Conquest™Home Gym
®
kg) one pair of 30 lb. (13.5 Disconnect the cables from the Power Rod unit
kg) rods, and one pair of 50 when your are not
lb. (22.5 kg) rods]. using your Bowflex
Conquest™ home
gym. Use the rod
binding strap
Hooking the Power Rod® Unit to the included with your
Cables machine
to bind all the rods
You may use one rod or several rods in combination, together at the top.
to create your desired You can also place
resistance level. your cables and
To hook multiple rods up to grips through the
one cable, bend the closest strap to keep them
rod toward the cable and out of the way.
place the cable hook through Leaving the rods
that rod cap. You can then and cables under
hook up the next closest rod tension could cause
through the same injury if a rod were inadvertantly released.
cable hook.
Hooking up the closest rod
first prevents rods from
crossing over the top of one
another.
How To Use Your Bowflex Conquest™ Home Gym
The Workout Bench Bowflex Conquest™ Home Gym
Your Bowflex Conquest™ home gym has a number of seat Inspect your machine for any worn or loose components prior
and bench positions: flat bench forward, flat bench back, 45° to use. Tighten or replace any worn or loose components
incline and free-sliding seat extension. prior to use. Pay close attention to cables, or belts and their
To adjust the seat, pull out the Seat Rail Knob, then slide the connections.
seat to one of the three locking holes on the Seat Rail. Release Clean the bench with a non-abrasive household cleaner after
the Seat Rail Knob to secure when finished. each use. This will keep it looking new. Do not
Removing the Bench: use automotive cleaner, which can make the bench
The Bench easily attaches and releases from the Seat. too “slick.”
To attach the Bench, insert the half hinge on the end of the Review all warning notices. The safety and integrity designed
Bench into the half hinge on the seat. To remove into a machine can only be maintained when the equipment
the Bench, lift up on the long portion and pull away from seat. is regularly examined for damage and repaired. It is the
sole responsibility of the owner to ensure that regular
Flat Bench: maintenance is performed. Worn or damaged components
The Flat bench position is used for most exercises. You may lock shall be replaced immediately or the equipment removed from
the bench into a Back (closest to Power Rod® unit) or Forward service until the repair is made. Only manufacturer supplied
(furthest from Power Rod® unit) position to accommodate height/ components shall be used to maintain/repair the equipment.
reach needs.
If you have any questions regarding your Bowflex Conquest™
45° Incline Bench: home gym, please call our Customer Service Department at
Start with a flat bench, following the above instructions to 1-800-NAUTILUS (1-800-628-8458) or by mail at:
release and move the seat and bench. Lift the bench while 16400 SE Nautilus Drive Vancouver, Washington, USA 98683
sliding the seat toward the Power Rod® unit until the bench
back is resting against the Lat Tower.
Free-Sliding Seat:
Remove the Bench, pull out the Seat Rail Knob, give it half a
turn and release to place the Seat in a “free sliding” position
for Aerobic Rowing.
Storing Your Bowflex Conquest™
Home Gym
Folding your Bowflex Conquest™ home gym for storage is easy.
1) Lock the Seat and Bench
into the flat position.
2) Remove all Power Rod® resistance and then
bind the Power Rod® unit with the rod binding strap.
3) Remove the Seat Rail Knob from the seat rail.
4) Tilt the bench toward the Power Rod® unit.
5) Secure the bench by inserting the Seat Rail
Knob into the hole in the side of the Seat Rail Bracket.
Maintenance and Care of Your
How To Use Your Bowflex Conquest™ Home Gym
Accessories and Equipment
Hand Grips: The Hand Grips fit snugly around your hand, ankle, or wrist. Attach the pulley cable clips to
the D-Rings on the Hand Grips to attach them to the cables.
Standard Grip: Grasp the grip and cuff together to form a grip
without inserting your hand through the cuff portion. Most of the
exercises you perform utilize this grip. The Standard Grip also is
used for Hammer Grip exercises, when you need to hold the Hand
Grip vertically for greater wrist support.
Hand Cuff Grip: Slip your hand through the cuff portion of the
grip so that the foam pad rests on the back of your hand. Then
grasp the remainder of the grip that is sitting in your palm. This
method of gripping is great for exercises like front shoulder raises
or any exercise where your palm is facing down.
Ankle Cuff Grip: The cuff opening can be made larger to
accommodate the ankle. Place your hand in the cuff and slide it
away from the grip. Insert your foot or ankle and tighten by sliding
the grip back toward the cuff.
Lat Cross Bar: The Lat Cross Bar enhances exercises that work back, shoulders and triceps muscles.
Warning:
• Before using the Lat Cross Bar, make sure that all fasteners are in place and tightened.
• Make sure that the Lat Tower cables are securely fastened to the regular Bowflex®
cables and the Bent Lat Bar, Squat Bar or Hand Grips.
• Always use the Bent Lat Bar holders to support the Bent Lat Bar, or remove the bar when
not in use.
• Do not hang from or attempt to perform “chin ups” from the Lat Cross Bar.
• Never pull on the Bent Lat Bar unless there is resistance attached to it.
Leg Extension: Designed to add more effectiveness exercises that target your legs, thighs, calves, etc.
Caution:
• Before using the Leg Extension, make sure that all fasteners are in place and tightened.
• Make sure that the Extension’s cables are securely fastened to the regular cables.
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527
How To Use Your Bowflex Conquest™ Home Gym
Using Your Leg Press Belt
Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise.
• With the Bowflex® seat adjusted to the “free sliding” position (spring
lock seat pin unlocked), the hand grips removed, and the desired amount
of resistance hooked up, sit on the seat and position the leg press belt
around your hips.
• Slide forward to the pulleys and place your feet through the right and left
openings under the rod cables.
• Attach the rod cables to the D-rings on the Leg Press Belt so that the
belt is taut.
• Place hands on vertical main frame and push yourself back while placing
feet, one at a time, onto the pulley frame.
• Grasp belt near where it’s attached to the cables and begin to press back.
Attaching The Cables
Attaching The Squat Cables
Squat Bar
• Extend the Squat Bar Cables up to
the Chest Bar Pulleys and attach
Chest Bar Pulley
the ends using the Snap Hooks.
• Use Snap Hooks to attach the Squat Bar
Straps to the opposite end of the
Cables.
Squat Bar Strap
• Use Snap Hooks to attach the Squat Bar
Snap Hook
Straps to the Squat Bar.
Snap Hook
Squat Cable
10Attaching The Cables
Lat Pull Down Cable
Attaching The Lat Pull Down Cables
• Extend the Lat Pull Down Cables down to
the Chest Bar Pulleys and attach the ends
using the Snap Hooks. Lat Pull Down Bar
• Use Snap Hooks to attach the Lat Pull
Down Bar to the opposite end of the
Cables.
Snap Hook
Chest Bar Pulley
Attaching The Leg Extension Cables
Snap Hook
• Extend the Leg Extension Cables up to
the Chest Bar Pulleys and attach the ends
using the Snap Hooks.
Leg Extension Cable
Chest Bar Pulley
11Define Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here
are some fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force that Body Composition is the ratio of fat weight (fat)
you can exert against resistance at one time. Your to lean weight (muscles, bones and tissue). As you
muscle strength comes into play when you pick up age, the ratio shifts. The fat weight increases and the
a heavy bag of groceries or lift a small child. It is lean weight decreases. Training for muscle strength
developed when a localized muscle is worked both will generally increase muscle size and aerobic
positively (concentric) and negatively (eccentric) at conditioning will help burn extra calories. Performing
a resistance—great enough so you can perform only these two forms of exercise, either at different times
five to eight repetitions of the exercise before the or together, will create the greatest changes in body
muscle fails. Each set of repetitions is followed by fat weight.
a rest interval that typically runs three times longer
than the set. Later, between exercise sessions, the Balanced Strength and alignment are the result of
muscle overcompensates for the stress and usually equal strength developed in all parts of the body. It
increases in both strength and size. comes into play in your standing and sitting posture,
and in your ability to perform just about any activity
Muscle Endurance is the ability to perform safely and effectively. An over-development of the
repeated contractions. It comes into play when back will round the shoulders; weak or stretched
you cross-country ski or work on your feet all day. abdominals can cause lower back pain. You want
Endurance training addresses the slow twitch, a balance of muscle strength in front and back. In
endurance muscle fibers, which depend on oxygen addition, you need a balance of strength between
for energy. To develop muscle endurance, use your middle, lower, and upper body.
low resistance and high repetitions about 15-20
repetitions in each set, three sets to each exercise, Flexibility is the ability of a muscle or group of
working the muscle only to fatigue. muscles to move the joint through a full range
of motion. Flexibility comes into play when you
Muscle Power is the combination of strength and execute an overhand serve or stretch for the top
speed of the muscular contraction. This is often shelf in the kitchen. It is a cooperative movement of
misinterpreted as a) being directly associated with opposite muscle groups. When a muscle contracts,
certain skill or sport and/or b) meaning that you must its opposite muscle group must relax for the action
move fast. Load is actually a more important factor to occur. Increased flexibility means an increased
than speed when attempting to improve power. When range of motion, made possibly by this simultaneous
training to achieve muscular power, pick a resistance contracting and relaxing. Good flexibility is important
that fatigues you in the 3-5 repetition range. When in protecting the body from injury and can be
performing these reps, it is more important to think of achieved through the balanced strength training
contracting the muscles faster rather than attempting programs that are included in this manual.
to move faster. Performing sport simulation exercises
usually results in a deterioration of the motor pattern Cardiovascular Endurance is the ability of the
or skill. The biomechanically sound method of heart and lungs to supply oxygen and nutrients to
improving power in your sport is to train for power exercising muscles over an extended period of time. It
using the correct joint movements, as described in comes into play when you jog a mile or ride a bike. It
this manual. Then practice the skill associated with is a critical component of overall fitness
your sport, learning to apply this newly achieved and health.
power.
Define Your Goals
12Define Your Goals
Design Your Own Program
You may want to design your own personal program Training variables: When designing your own
specifically geared to your goals and lifestyle. program there are several variables that, when
Designing a program is easy, as long as you follow mixed properly, will equal the right fitness formula
the guidelines below. for you. In order to find out the best formula, you
must experiment with several combinations of
Understand fitness and its components: variables.
Improperly designed programs can be dangerous.
Take some time to review this manual as well as The variables are as follows:
other fitness guides.
• Training Frequency: The number of times
Know your current fitness level: Before you you train per week. We recommend daily
start any fitness program you should consult a activity but not daily training of the same
physician who will help you determine your current muscle group.
abilities. • Training Intensity: The amount of resistance
Identify your goals: Goals are critical to used during your repetition.
choosing and designing an exercise program that • Training Volume: The number of repetitions
fits and enhances your lifestyle, but so is strategy. and sets performed.
It’s important not to rush the process and try to • Rest Intervals: The time you rest between
accomplish too much too soon. That will lead to sets and the time you rest between workouts.
setbacks and discouragement. Instead, set a series
of smaller achievable goals. Once you’ve established a base of fitness,
Select complementary exercises: Be sure follow these basic principles:
to pair exercises that address compound joint • Isolate Muscle Groups: Focus work on
movements and single joint movements. In addition, specific muscle groups.
select exercises that address complementary muscle • Progressive Loading: The gradual
groups. systematic increase of repetitions, resistance
Put first things first: During each session, first and exercise period.
work muscle groups that need the most training.
Remember your cardiovascular component:
Any fitness program must contain a cardiovascular
fitness component to be complete. So complement
your resistance training with aerobic exercise such
as walking, running, or bicycling.
Define Your Goals
13Define Your Goals
Working Out Breathing
A workout begins in your mind’s eye. With concentration The most important part of breathing during exercise is,
and visualization you can approach your workout with a quite simply, that you do it. Breathing in or out during the
positive, constructive attitude. actual performance is not dependent upon the direction
of air flow relative to exertion. It is, in fact, a mechanical
A good pre-workout mental routine is to sit and process that changes the position of your spine as your
relax, so that you can focus on what you are about rib cage moves. Here are some tips for breathing:
to do and think about achieving your end goal.
1) Be cautious when you are concentrating or
Warming Up exerting effort. This is when you will probably
We recommend that you warm up by doing light hold your breath. DO NOT hold your breath. Do
stretching and performing light exercises on the Bowflex not exaggerate breathing. Depth of inhalation
Conquest™ home gym. and exhalation should be natural for the situation.
Cooling Down 2) Allow breathing to occur, naturally, don’t force it.
An essential part of the exercise routine is the cool
down. Gradually reduce the level of exercise intensity so
that blood does not accumulate in one muscle group, but
continues to circulate at a decreasing rate. Remember to
gradually move yourself into a relaxed state.
14Warm Up / Cool Down
Aerobic Rowing — Warm Up or Cool Down
Muscles worked: START FINISH
Pectoralis Major; Anterior Deltoids
Bench Position:
Removed, Free Sliding Seat
Accessory:
Leg Press Belt
Pulleys:
Chest Bar
Success Tips START ACTION
• Maintain good spinal alignment. Keep • Remove the Bench and place the • Initiate movement by extending
chest lifted. Seat in Free Sliding position. your knees while simultaneously
• Bend from the hip during movement, not • Attach resistance and sit facing bending your arms and pinching
from the waist. the Power Rod® unit. your shoulder blades together.
• You may hold onto the Leg Press Belt to • Brace your feet against the • Control the return to the Start
improve stability. Chest Bar. position by slowly bending
your legs.
Warm Up/Cool Down
15Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: START FINISH
Pectoralis Major; Deltoids; Triceps
Bench Position:
45° incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Maintain a 90° angle between upper • Grasp Hand Grips in both hands. • Press your hands forward,
arms and torso throughout motion. • Slowly bend your elbows until straightening your arms while
• Keep chest muscles tightened. Limit and hands are at chest level. Rotate moving your hands together. Do
control your range of motion. upper arms away from torso, not lock elbows.
• Keep knees bent, feet on floor, head back elbows out, palms forward. • Return to Start position, keeping
against bench. • Line up arms with cables your wrists at shoulder width and
• Keep elbows in front of shoulders. keeping your wrists straight. in line with the cables.
• Keep shoulder blades pinched together • Raise chest, pinch shoulder
and maintain good spinal alignment. blades together, and maintain a
slight, comfortable arch in your
lower back.
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked: START FINISH
Pectoralis Major; Anterior Deltoid
Bench Position:
45° incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Maintain a 60-90° angle between upper • Grasp Hand Grips in both hands. • Slowly press your arms forward
arms and torso during exercise. • Open your arms into a wide, and upward, straightening arms
• Keep chest muscles tightened. Limit and elbow bent position. Keeping and moving your hands together.
control your range of motion. elbows and forearms below chest • Rotate your wrists and forearms
• Keep knees bent, feet on floor, head back level, palms forward. upward.
against bench. • Raise chest, pinch shoulder • Slowly return to Start position.
• To improve your pectoralis involvement, blades together, and maintain a
keep your shoulder blades pinched slight, comfortable arch in your
together throughout upward and lower back.
downward movements.
16Chest Exercises
Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: START FINISH
Pectoralis Major; Deltoids; Triceps
Bench Position:
45° incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Maintain a 90° angle between your upper • Grasp Hand Grips in both hands. • Slowly press your hands forward,
arms and torso at the start of the motion, straightening your arms while
and slightly less than 90° at the finish. • Cables travel beneath arms,
forearms aligned with cables. moving your hands to the center
• Keep knees bent, feet on floor, head back and downward, at least 10°
against bench. • Bend your elbows back, keeping
upper arms at a 90° angle from below your shoulders. Do not
• Do not let your elbows travel behind your your torso. Elbows should be 10° lock your elbows.
shoulders. (5-6" or 13-15 cm) lower than the • Slowly return to the starting
• Keep shoulder blades pinched together standard Bench Press position. position, keeping your wrists
and maintain good spinal alignment. • Raise chest, pinch shoulder steady and your movements slow
blades together, and maintain a and controlled.
comfortable arch in lower back.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked: START FINISH
Pectoralis Major; Deltoids; Triceps
Bench Position:
45° incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Maintain a 90° angle between your upper • Grasp Hand Grips in both hands. • Slowly press your hands forward,
arms and torso at the start of the motion, straightening your arms and
and slightly less than 90° at the finish. • Cables travel above forearms.
Keep your forearms in line with moving hands to the center and
• Keep knees bent, feet on floor, head back the cables at all times. downward, at least 10° above
against bench. your shoulders.
• Bend your elbows back, keeping
• Do not let your elbows travel behind your upper arms at a 90° angle from • Slowly return to the starting
shoulders. torso. Forearms 10-15° (6-8" or position, keeping your wrists
• Keep shoulder blades pinched together 13-20 cm) higher than Bench steady and your movements slow
and maintain good spinal alignment. Press position. and controlled.
• Raise chest, pinch shoulder
blades together, and maintain a
slight arch in your lower back.
17Chest Exercises
Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked: START FINISH
Pectoralis Major; Anterior Deltoid
Bench Position:
45° incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Maintain a 60-90° angle between upper • Grasp Hand Grips in both hands. • Press your arms forward and
arms and torso during exercise. • Open your arms into a wide, upward, straightening arms and
• Keep chest muscles tightened. Limit and elbow bent position, press your moving your hands together.
control your range of motion. forearms downward. At full • Rotate your wrists and forearms
• Keep knees bent, feet on floor, head back extension, hands should be level upward.
against bench. with your hips. • Return to Start position, slowly
• To improve your pectoralis involvement, • Raise chest, pinch shoulder returning your arms in front of
keep your shoulder blades pinched blades together, and maintain a you, just below chest level.
together throughout upward and slight, comfortable arch in your
downward movements. lower back.
Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked: START FINISH
Pectoralis Major; Anterior Deltoid
Bench Position:
45° incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Maintain a 60-90° angle between upper • Grasp Hand Grips in both hands. • Press your arms forward and
arms and torso during exercise. upward, straightening arms and
• Open your arms into a wide,
• Keep chest muscles tightened. Limit and elbow bent position. Press moving your hands together.
control your range of motion. your forearms upward. At full • Rotate your wrists and forearms
• Keep knees bent, feet on floor, head back extension, your elbows should be upward.
against bench. level with your ears. • Return to Start position, slowly
• To improve your pectoralis involvement, • Raise chest, pinch shoulder returning your arms in front of
keep your shoulder blades pinched blades together, and maintain a you, just below chest level.
together throughout upward and slight, comfortable arch in your
downward movements. lower back.
18Chest Exercises
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
Muscles worked: START FINISH
Anterior Deltoid; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Maintain an upright, erect posture as • Sit on the bench facing away • Using moderate speed, rotate
your trunk rotates with the punch. from the Power Rod® unit. your trunk and press your arm
• Keep knees bent and feet on floor. • Reach behind your body and (s) forward to full extension,
• Maintain good spinal alignment. grasp one Hand Grip with an allowing shoulder blade to move
overhand grip, as shown above. forward at the end of the punch.
• Bend your elbows until your • Slowly return to the Start
hands are level with your waist. position. Do not relax the tension
in your arm.
• You may vary this exercise by
using bilateral movement with
both arms or punching upward or
downward.
Lying Cable Crossover — Shoulder Extension/Adduction (elbow stabilized)
START FINISH
Muscles worked:
Pectoralis Major
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep chest lifted throughout exercise. • Lie flat on your back, head • Keeping your arms straight, move
• Keep knees bent, feet on floor, head toward the Power Rod® unit. your hands in an arc upward and
back against bench. Position yourself far enough across your torso toward the
down the Bench to grasp the opposite thigh.
Hand Grips over your head with • Control the return to the Start
arms straight. position by slowly moving your
• Grasp the Hand Grips, palms arms back overhead, releasing
facing up. the shoulder blades and keeping
• Tighten your abdominals to arms straight.
stabilize your spine. Maintain a
slight, comfortable arch in your
lower back.
19Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
Muscles worked: START FINISH
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus; Teres
Major; Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
START ACTION
Success Tips
• Sit on the bench facing Power • Allowing your arms to bend
• Maintain a 90° angle between your Rod® unit. slowly, move your elbows
upper arms and torso during motion. outwards and backwards,
• Grasp the Hand Grips. Keep
• Keep knees bent and feet on floor. palms down and arms straight. keeping a 70-90° angle between
• To work one arm at a time, place non- • Sit up straight. Bend slightly from your upper arms and torso.
working hand on bench to stabilize. hips until arms are in front of • Move until your elbows are
• Keep shoulder blades pinched body at a 90° angle from torso. slightly behind your shoulders,
together and maintain good spinal • Lift your chest and keep your then slowly reverse back to the
alignment. shoulder blades together. Start position.
• Keep forearms in line with • Keep your shoulder blades
cables. tightened throughout motion.
Standing Lateral Shoulder Raise — Shoulder Extension (elbow stabilized)
Muscles worked: START FINISH
Middle Deltoids; Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Leg Extension:
Removed
START ACTION
Success Tips • Remove the bench and stand on • Slowly raise your arms out to
• Do not swing your arms upward or the platform, straddling the seat your sides, at a 90° angle from
move your trunk during the motion. rail and facing the Power Rod® your body.
• Keep your feet on floor. unit. • Keep your forearms facing
• Grasp the Hand Grips, palms outward throughout the
facing each other. movement.
• Align your spine and bend • Slowly return to the Start position
forward slightly at the hips (15- without relaxing muscle tension.
20°).
• Let arms hang in line with cables.
• Elevate shoulders slightly toward
back of head, keeping spine
20Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
Muscles worked: START FINISH
Front Deltoids; Upper Trapezius; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep knees bent and feet on floor. • Sit on the bench facing away • Straighten your arms slowly over
• Do not increase the arch in your lower from the Power Rod® unit. your head, focusing on moving
back as you raise your arms, but keep • Keep your chest up, abs tight your elbows up and inward
your spine steady and tight. and maintain a slight arch in toward your ears.
• Keep abdominals tight and maintain lower back. • Slowly return to the Start
good spinal alignment. • Grasp Hand Grips, palms facing position, keeping tension in your
out. front shoulder muscles.
• Raise the Hand Grips to shoulder
level, keeping your palms facing
forward.
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
Muscles worked: START FINISH
Front and Middle Deltoids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep abdominals tight and maintain • Sit on the bench, facing away • Keeping your arms straight,
good spinal alignment. from the Power Rod® unit. move them forward, leading
• Keep knees bent and feet on floor. • Keep your chest up, abs tight with your forearms, until arms
• Do not increase the arch in your lower and maintain a slight arch in are extended in front of you at
back as you raise your arms, but keep lower back. shoulder height.
your spine steady and tight. • Grasp the Hand Grips, palms • Arms may be moved alternately
facing back, arms straight at or together.
your sides. • Slowly return to the Start position
next to the torso.
21Shoulder Exercises
Shoulder Extension — (elbows stabilized)
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major; Rear Deltoid;
Middle Trapezius; Rhomboids; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
START ACTION
Success Tips • Sit on the bench facing Power • Initiate movement by pinching
• Keep knees bent and feet flat on floor. Rod® unit. shoulder blades together.
• Keep your lats tightened throughout the • Grasp the Hand Grips, palms • Continue movement by moving
motion. facing down, arms straight and your hands in an arc downward,
• Keep abdominals tight and maintain good at approximately a 45° angle along your sides, until hands are
spinal alignment. from torso. level with hips.
• Release your shoulder blades at the • Tighten your trunk muscles • With controlled movement,
end of each rep and initiate new rep by to stabilize your spine while slowly return to the Start
retracting your shoulder blades. maintaining a slight arch in the position.
lower back.
Shoulder Shrug — Scapular Elevation
Muscles worked: START FINISH
Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep abdominals tight and maintain • Stand on the platform, facing the • Slowly raise your shoulders
good spinal alignment. Power Rod® unit. towards the back of your head,
• Do not bend your neck or slouch • Reach down and grasp the Hand keeping your neck and head still.
during this exercise. Grips, palms facing each other. • Slowly reverse back to the
• Raise shoulders evenly. • Let your arms hang at your sides. Start position, keeping your
• For variation, try this exercise bent upper trapezius muscles tight
forward slightly from the hips. throughout the motion.
22Shoulder Exercises
Shoulder Rotator Cuff — Internal Rotation
Muscles worked: START FINISH
Subscapularis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep knees bent and feet flat on floor. • Sit on the Bench, one side • Rotate your forearm toward your
Lean head back against the bench. toward the Power Rod® unit. abdomen, keeping your elbow at
• Keep your spine aligned and a slight arch • Grasp the Hand Grip nearest you your side throughout motion.
in your lower back. and draw your upper arm into • Slowly return to the Start
• Maintain a 90° angle between forearms your torso, keeping your forearm position, maintaining controlled
and torso throughout exercise. at a 90° angle from torso. motion.
• Do not rotate the spine to get additional • Give yourself enough distance to
range of motion. eliminate slack in the cable.
• Use a light resistance.
Shoulder Rotator Cuff — External Rotation
Muscles worked: START FINISH
Infraspinatus; Teres Minor
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep knees bent and feet flat on floor. • Sit on the Bench, one side • Rotate your forearm away from
Lean head back against the bench. toward the Power Rod® unit. your abdomen, keeping your
• Keep your spine aligned and a slight arch • Using the arm farthest from the elbow at your side throughout
in your lower back. Power Rod® unit, grasp the motion.
• Maintain a 90° angle between forearms Hand Grip nearest you and draw • Slowly return to the Start
and torso throughout exercise. that upper arm into your torso, position, maintaining controlled
• Do not rotate the spine to get additional keeping your forearm at a 90° motion.
range of motion. angle from torso.
• Allow forearm to rest against
your abdomen, elbow at your
side to remove cable tension
• Use a light resistance.
23Shoulder Exercises
Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)
Muscles worked: START FINISH
Supraspinatus; Middle Deltoids; Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep knees bent and feet flat on floor. • Sit on the bench facing Power • Raise your arms directly out to
• Keep abdominals tight and maintain good Rod® unit. your sides, nearly shoulder level.
spinal alignment. • Spread the cuff from the Hand • At the top of the movement, you
• Do not increase swing arms upward or Grips and slide them over your may need to rotate your hands
move trunk during movement. forearms, near the elbow. slowly to prevent the cuff from
• Keep your chest lifted, sliding off.
maintaining a slight arch in your • With controlled movement,
lower back. slowly return to the Start
position.
Scapular Retraction
Muscles worked: START FINISH
Middle Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Do not lose spinal alignment—keep your • Sit on the Bench facing the • Keeping your arms straight,
chest lifted. Power Rod® unit. slowly pinch your shoulder
• Keep knees bent and feet flat on floor. • Grasp the Hand Grips , palms blades together.
• Keep your spine aligned and a slight arch facing each other. • When shoulder blades are fully
in your lower back. retracted, slowly return to the
• Do not use your arm muscles for this Start position.
movement.
24Back Exercises
Lying Lat Pulldowns
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major;
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep knees bent and feet flat on floor. • Lie on your back on the bench, • Initiate the movement by
Lean head back against the bench. head near the Power Rod® unit. pulling your shoulder blades
• Keep your spine aligned, abs tight and a downward. Slowly start bending
slight arch in your lower back. • Slip your arms through the Hand
Grips, slide the cuffs past your your elbows, pulling them down
• Keep your lats tightened throughout this elbows and tighten them enough toward your hips and then
exercise. to stabilize. inward into your trunk.
• Release your shoulder blades at the top • With your palms facing inward, • Slowly return to the Start
of each rep. Initiate each new rep by slide your body down the bench position, allowing your arms and
depressing your shoulder blades. far enough that your arms are shoulder blades to move back
fully extended—your posterior without relaxing the tension in
may hang off the end of the your shoulders.
bench.
Low Back Extension — Seated (with hip extension)
Muscles worked: START FINISH
Lower Trapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep knees bent and feet flat on floor. • Sit on the bench, facing Power • Keeping your chest lifted, move
Lean head back against the bench. Rod® unit. your entire torso backwards by
• Keep your spine aligned, abs tight and a • Grasp the Hand Grips and pivoting at the hips.
slight arch in your lower back. slide them over your forearms, • Slowly return to the Start position
• Keep your lats tightened throughout this tightening near your elbows. without slouching or changing
exercise. • Brace your heels on the platform, spinal alignment.
• Release your shoulder blades at the top knees bent comfortably, arms
of each rep. Initiate each new rep by crossed in front of chest. Pull the
depressing your shoulder blades. Hand Grips into your chest.
• Pinch shoulder blades together
and lean forward from the hips
only.
25Back Exercises
Pulldowns — Shoulder Adduction (with elbow flexion)
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
START ACTION
Success Tips • Grasp the Bent Lat Bar using • Initiate movement by pulling
• Keep knees bent and feet flat on floor. the wide grip determined by shoulder blades together while
• To determine the appropriate grip width following the directions in the simultaneously drawing elbows
for you, hold your arms straight out to Success Tips, then sit on the down and inward.
your sides at shoulder height. Bend your bench, facing the Power Rod® • Bent Lat Bar may not touch your
elbows approximately 90°. Hands should unit. chest. At the end of the motion,
be no wider apart than your elbows • Position your thighs directly arms should be near your sides,
(beginners may narrow their grip to under the Lat Tower pulleys. Sit shoulder blades fully depressed.
increase comfort). upright. • Keep forearms facing upward.
• Keep your spine aligned, abs tight and a • Keep your arms extended and
slight arch in your lower back. • Slowly return to Start position.
straight.
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips START ACTION
• Keep your chest lifted, abs tight, and a • Attach a Hand Grip to each cable • Keep hands at shoulder width,
very slight arch in your lower back. on the Lat Tower Pulleys. arms straight. Initiate movement
• Keep knees bent and feet flat on floor. • Straddle the bench facing the by pulling your shoulder blades
• Keep the lats tightened throughout the Power Rod® unit, grasp a Hand down and together while
entire motion. Grip in each hand, palms facing simultaneously bending your
each other and sit down on the elbows, drawing them down and
bench. inward towards your sides.
• Position your thighs directly • At the end of the motion, arms
under the Lat Tower pulleys. Sit should be near your sides.,
upright. shoulder blades depressed,
forearms facing upward.
• Slowly return to Start position.
26Back Exercises
Lying Lat Fly — Shoulder Adduction
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Shoulder Cuff
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep knees bent and feet flat on floor. • Lie on your back, head toward • Initiate the movement by
• Keep your lats tightened throughout Power Rod® unit, knees at the pulling your shoulder blades
entire motion. edge of bench. downwards. Pull your arms in an
• Keep your spine aligned, abs tight and a • Grasp the Hand Grips, then arc into your sides, keeping them
slight arch in your lower back. straighten your arms out to your as straight as possible and using
• Release your shoulder blades at the end sides, hands slightly above your slow, controlled movement.
of each rep. Initiate each new rep by head, palms facing away from • Slowly return to the Start
depressing your shoulder blades. pulleys. position, allowing your arms and
• Tighten your abs to stabilize your shoulder blades to move back
spine while maintaining a slight upward and outward toward the
arch in your lower back. Power Rod® unit.
Lying Narrow Lat Pulldowns
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips START ACTION
• Keep knees bent and feet flat on floor. • Lie on your back on the bench, • Initiate the movement by
Lean head back against the bench. head near the Power Rod® unit. pulling your shoulder blades
• Keep your spine aligned, abs tight and a • Slip your arms through the Hand downward. Slowly start bending
slight arch in your lower back. Grips, slide the cuffs past your your elbows, pulling them down
• Keep your lats tightened throughout this elbows and tighten them enough toward your hips and then
exercise. to stabilize. inward into your torso.
• Release your shoulder blades at the top • With your palms facing inward, • Slowly return to the Start
of each rep. Initiate each new rep by slide your body down the bench position, allowing your arms and
depressing your shoulder blades far enough that your arms are shoulder blades to move back
fully extended—your posterior without relaxing the tension in
may hang off the end of the your shoulders.
bench.
27Back Exercises
Seated Lat Rows — Shoulder Extension (and elbow flexion)
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep knees bent and feet flat on floor. • Sit on the bench facing Power • Initiate the movement by
• Do not bend your torso forward. Rod® unit, with your posterior pinching your shoulder blades
• Keep your chest lifted and maintain near the back (leg extension) together.
spinal alignment. end of the bench. • Pull your upper arms downward
• Release your shoulder blades at the end • Grasp the Hand Grips, palms and backward, brushing past the
of each rep. Initiate each new rep by facing each other. sides of the body while keeping
pinching your shoulder blades • Place your heels on the edge of your forearms pointing in the
the Standing Platform and bend direction of the cable.
your knees comfortably. • Slowly return to the
Start position.
Stiff-Arm Pulldown — Shoulder Extension (elbow stabilized)
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips START ACTION
• Keep your lats tightened throughout the • Straddle the Seat Rail facing the • Initiate the movement by
entire motion. Power Rod® unit. lowering your shoulder blades,
• Keep your chest lifted and maintain • Grasp the Bent Lat Bar with your bringing them down and together.
spinal alignment, keeping a very slight palms facing down. • Keep your arms straight, moving
arch in your lower back. your hands downward in an arc
• Step back slightly, making sure
• Release your shoulder blades at the end that there is enough movement and slowly in toward your thighs.
of each rep. Initiate each new rep by in the cable to complete your • Slowly return to the Start position
depressing your shoulder blades. full range of motion with this without relaxing muscle tension.
• Keep your elbows nearly straight (do not exercise.
lock elbows) throughout exercise. • Bend slightly from hips, lift chest
and tighten your abs to stabilize
spine.
28Back Exercises
Bent Over Row
Muscles worked: START FINISH
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Removed
Accessory:
Squat Bar Attachment
Pulleys:
Squat Pulley Frame
START ACTION
Success Tips
• Stand on platform. Reach down • Begin your motion by moving
• Keep knees bent and feet flat on floor. and grasp the Squat attachment elbows back as you bring the
• Do not bend your torso forward. with palms facing backward. hand grips to a point below your
• Keep your chest lifted and maintain • Let your arms hang extending in chest line.
spinal alignment. the direction of the pulleys • Slowly reverse the motion,
• Release your shoulder blades at the end • Keep back flat and knees bent keeping knees bent and back flat
of each rep. Initiate each new rep by
pinching your shoulder blades
29Arm Exercises
Triceps Pushdown — Elbow Extension
Muscles worked: START FINISH
Triceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips START ACTION
• Keep your upper arms motionless and • Straddle the Seat Rail, facing the • Keeping your upper arms
your wrists straight. Power Rod® unit. stationary, elbows next to trunk,
• Keep your chest lifted, abs tight and • Grasp the Bent Lat Bar, palms slowly push your arms downward
maintain a slight arch in lower back. facing down. in a gentle arc until hands are
• Tighten the triceps throughout the • Stand approximately 2-3 feet or near tops of your thighs.
exercise, using controlled motion. .6-.9 m from Lat Tower (adjust for • Keeping your triceps tightened,
comfort). slowly reverse the arcing motion
• Bring hands in front of and bring the Bent Lat Bar back
you, keeping the Lat Bar to the Start position.
approximately at rib level.
• Bend over slightly from hips,
shoulders directly over hands.
Single Arm Pushdown — Elbow Extension
Muscles worked: START FINISH
Triceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips START ACTION
• Keep your upper arms motionless and • Straddle the Seat Rail facing the • Keeping your upper arm
your wrists straight. Power Rod® unit, and grasp one stationary, elbow next to trunk,
• Keep your chest lifted, abs tight and Hand Grip, palm facing up. slowly push your arm downward
maintain a slight arch in lower back. • Stand approximately 1-2 feet or in a gentle arc until your hand is
• Tighten the triceps throughout the .3-.6 m from Lat Tower (adjust for near top of the thigh.
exercise, using controlled motion. comfort). • Keeping your triceps tightened,
• Bring your arm in front of you, slowly reverse the arcing motion,
keeping the Hand Grip at chest bringing the Hand Grip back to
level. the Start position.
• Bend over slightly from hips, so
that your shoulder is directly
over your hand.
30Arm Exercises
French Press — Elbow Extension overhead
Muscles worked: START FINISH
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep your upper arms motionless and • Sit on the bench facing away • Keeping your upper arms
your wrists straight. from the Power Rod® unit, stationary, straighten your
• Keep your chest lifted and maintain keeping knees bent and feet flat elbows, bringing your hands
spinal alignment, keeping a very slight on floor. overhead, palms facing out.
arch in your lower back. • Reach behind and grasp one or • Stop your motion before your
• Tighten the triceps throughout the both of the Hand Grips, palms elbows are completely straight,
exercise, using controlled motion. facing inward. and then reverse your motion,
• Draw arms up until elbows are slowly returning to the Start
pointing forward, hands behind position without relaxing muscle
head. tension.
Lying Triceps Extension — Elbow Extension
Muscles worked: START FINISH
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep your chest lifted and maintain a • Lie on the bench, head toward • Keeping your arms stationary,
very slight arch in your lower back. the Power Rod® unit, knees bent slowly straighten your elbows,
• Keep knees bent and feet flat on floor. and feet flat on the floor. bringing your hands in an
• Keep your upper arms motionless and • Reach overhead and grasp arcing motion until they are
your wrists straight. the Hand Grips, palms facing approximately 1 foot or .3 m
• Tighten the triceps throughout the upward. above your thighs.
exercise, using controlled motion • Keep your hands up, near your • Slowly reverse the arcing motion
throughout the exercise. shoulders, spreading your back bringing your hands back to the
and shoulders into the bench. Start position.
• Raise your chest and pinch your
shoulder blades together.
31Arm Exercises
Cross Triceps Extension
Muscles worked: START FINISH
Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep your upper arm motionless and • Sit facing away from the Power • Keeping your upper arm
your wrists straight. Rod® unit. stationary, straighten your elbow,
• Keep your chest lifted, pinch your • Reach one hand over the slowly extending your arm
shoulder blades together and maintain a opposite shoulder (right hand outward, using an arcing motion
slight arch in lower back. over left and vice versa) and and stopping approximately 90°
• Tighten the triceps throughout the grasp a Hand Grip. Bend your from your chest.
exercise, using controlled motion. elbow until your hand is above • Keeping your triceps tightened,
your chest, palm facing the floor. slowly reverse the arcing motion
• With your free hand, stabilize the and bring your arm back to the
active hand at the elbow. Start position.
Lying 45° Triceps Extension — Elbow Extension
Muscles worked: START FINISH
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips START ACTION
• Keep your upper arms motionless and • Lie flat on the Bench, head • Keeping your upper arms
your wrists straight throughout the toward the Power Rod® unit. stationary and next to your torso,
entire exercise. Keep your knees bent and your straighten your arms in an arcing
• Keep your chest lifted, spine aligned, feet flat on the floor. motion inward and down toward
and a slight arch in your lower back. • Reach overhead and grasp the your legs.
• Tighten the triceps throughout the Hand Grips, palms facing up. • Fully straighten your arms and
exercise, using controlled motion. • Keep your elbows bent, bringing then, with a controlled motion,
your upper arms to the front, at slowly bring your arms back to
approximately a 45° angle from the Start position without moving
the front of your torso. your upper arms.
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