Arm Exercises
56
Resisted Dip — Elbow Extension
• Reach up and grasp the Hand
Grips, palms facing the floor,
keeping your thumbs on the
inside, toward your body.
• Cable should be between your
arms and your body.
• Upper arms should be at a 90˚
angle from torso.
• Straighten your arms downward,
focusing on not moving your
elbows down or inward.
• Slowly reverse the motion,
returning to the Start position
without relaxing the tension in
the back shoulder muscles.
Muscles worked:
Triceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
Success Tips
• Lift your chest, keep your knees slightly
bent and feet on Platform.
• Keep your back straight and knees
slightly bent.
• Keep your abs tight throughout entire
motion and maintain good spinal
alignment.
Arm Opposition Push-Pull
START FINISH
• Grasp the Hand Grips, keeping
the one attached to the Lat
Tower in an overhand grip and
the one attached to the Squat
Cable in an underhand grip.
• Straighten the Squat Cable arm
and bend the Lat Cable arm at a
90° angle from your upper arm.
• Slowly raise the Squat Cable arm
while simultaneously lowering
the Lat Cable arm, until each
arm has reached full possible
extension in opposition to each
other.
• Slowly reverse, returning to Start
position.
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 0, and
Squat Frame / 9
Success Tips
• Lift your chest and keep your knees
slightly bent and feet on Platform.
• For this exercise, one Hand Grip is
attached to a Lat Cable and one Hand
Grip is attached to a Squat Cable.
Alternate sides to build muscle evenly.
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
START FINISH
START
FINISH
START
FINISH
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