Filter
Top Products
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