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ST700 FUNCTIONAL TRAINER EXERCISES
CHEST FLYE (PECTORALS & ANTERIOR DELTOIDS)
Adjust each side to desired height and attach individual handles. Take a
step forward and position feet accordingly; With your palms facing one
another or down and elbows slightly bent, bring your hands together in an
arc motion meeting at the midline of your body. Pause briefly, then return
to start position and repeat.
CHEST PRESS (PECTORALS, TRICEPS, AND ANTERIOR DELTOIDS)
Adjust each side to the desired height and attach either the individual han-
dles or the multi-swivel bar. Take a step forward and position feet in the
desired formation. Push hands straight forward until reaching full extension.
Slowly return to start position and repeat.
LAT PULLDOWN (LATISSIMUS DORSI AND RHOMBOIDS)
Adjust each side to the top hole and attach either the individual handles or
multi-swivel bar. Sit on the floor, stability ball, or bench and grasp handles
or bar with desired grip. Pull down from full extension to your collarbone.
Slowly return to start position and repeat.
SEATED ROW (LATISSIMUS DORSI, RHOMBOIDS, AND POSTERIOR DELTOIDS)
Attach both individual handles to the low center karabiner. Sit on the floor
with feet resting on the footplate, legs partially bent. Grasp handles with
desired grip. Start at full arm extension, without rounding your lower spine.
Pull handles into upper abdomen, while slightly arching your lower spine.
Slowly return to start position and repeat.