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We recommend that you begin every exercise session in this position. As a
warm-up, it provides a balanced workout, emphasizing both your upper
body and your lower body. Vary the emphasis by pulling more with your
arms or pushing more with your legs. Keep your back vertical and straight
at all times. You can also vary your hand grip to target certain muscle
groups. For example, a wide overhand grip will target your shoulders, a
close overhand grip (shown) will target your triceps, and a close underhand
grip will target your biceps.
Muscles affected: All Major Muscle Groups
STANDARD WORKOUT POSITION
3
2
1
As your strength increases, you’ll want to challenge yourself by toning your
forearms even more. Use the wrist roll with either a close or wide overhand
grip. As you pull the handlebar toward your stomach, roll your knuckles for-
ward with a smooth motion.
Muscles affected: Forearm Flexors
WRIST ROLL
Grip the center post high, with one hand above the other. Perform ten rep-
etitions. Change your hand positions and perform the same number of rep
-
etitions. For greater emphasis, try one hand at a time.
Muscles affected: Biceps and Chest
CENTER POST GRIP
PROPER EXERCISE FORM
T
he following tips are provided to help you get the
most from your exercise routine:
• Always start each exercise session in the
standard workout position to warm up.
• You should be able to feel yourself pivot or bend
from the hip, not from the back. Don’t round your
back as the bar moves forward.
• Always bring the handlebar as close to your stom-
ach or rib cage as possible. If you are new to
exercise, don’t extend the bar too far forward for
t
he first few weeks of your exercise program. As
your back becomes stronger and more flexible,
a
llow the handlebar to travel farther forward for
increased range-of-motion.
• Change grip positions, thumb positions, and toe
positions often to add variety, endurance, and bal-
ance to each workout.
• Always place the balls of your feet in the centers
of the pedals.