ARMS WORKOUT
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to high pulley cable.
3. Facing the machine. Grasp the Stirrup Handle.
4. Lock your left upper arm against the side of your torso where it must
remain throughout the exercise.
5. Use Triceps strength to move the Stirrup Handle down in an arcing
motion until your arm is are fully extended.
6. Pause for a moment, then slowly return the strap back along the same
arc, to the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
8. Change hands and repeat with opposite arm.
Single Tricep Extension
(Triceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Low Row Bar to high pulley cable.
3. Stand erect with your feet shoulder width. Grasp the Low Row Bar with
your hands set 3 to 5 inches apart.
4. Pull the Bar down and lock your upper arms against the sides of your
torso where they must remain throughout the exercise. Lean slightly
forward at the waist.
5. Moving only your forearms, use Triceps strength to press the Bar down
in a semicircular arc to a position below your waist.
6. Pause for a moment, then slowly return along the same arc, to the
starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
Tricep Pressdown
(Triceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Low Row Bar to low pulley cable.
3. Take an underhand grasp on the Bar. Stand erect with your feet set at
shoulder width, approximately 1 to 2 feet away from pulley. Your arms
should be down at your sides with the Bar resting on your thighs.
4. Keeping your upper arms locked against the sides of your torso, use
Bicep strength to curl the Bar upward and forward in a semicircular arc
to a position beneath your chin.
5. Pause for a moment, then slowly return the bar back along the same
arc, to the starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
Standing Cable Curl
(Biceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an underhand grasp on the Stirrup Handle with your left hand.
Stand approximately 1 to 2 feet back from the pulley with your
feet at shoulder width. Keep your left upper arm locked against the side
of your torso.
4. Use Bicep strength to curl the Handle forward and upward in a
semicircular arc to a position under your chin.
5. Pause for a moment, then slowly return the Handle back along the
same arc, to the starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. Change hands and repeat with opposite arm.
Concentration Curl
(Biceps)
54
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