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PULL/CHIN UP (LATISSIMUS DORSI, TRAPEZIUS, AND BICEPS)
Grasp the handlebars with a pronated (overhand), supinated (underhand),
or neutral grip (palms facing one another). If possible, begin hanging with
arms at full extension; Pull straight up until your chin reaches hand height
or higher. Slowly return to start position and repeat.
MILITARY PRESS/CLEAN & JERK (ANTERIOR & MEDIAL DELTOIDS, LUMBAR SPINE,
HAMSTRINGS, GLUTES, QUADRICEPS, AND FOREARM GROUP)
Adjust each side to knee level or slightly higher and attach the multi-swivel
bar. Grasp the bar with a pronated (overhand) grip at shoulder width or
narrower; Looking straight ahead with knees slightly bent, clean the weight
to shoulder height and press directly overhead, until full arm extension is
achieved. Be careful not to arch your back excessively when finishing the
press movement. Slowly return to start position and repeat.
UPRIGHT CABLE ROW (DELTOIDS & TRAPEZIUS)
Position each side to knee height. Attach the multi-swivel bar. Reach down
and grasp the bar evenly with a narrow pronated grip (overhand). Stand
erect with arms at full extension. Keeping the bar as close to your body as
possible, pull the bar straight up to chin level. Your elbows should flare out
to the sides. Slowly lower and repeat.
SIDE LATERALS (MEDIAL DELTOIDS & TRAPEZIUS)
Attach the individual handles to each side and adjust so that the handle on
one side is at upper thigh height and the opposite side is two holes lower.
While facing the machine, grab the right side with your left hand and the
left side with your right hand, using a neutral (palms facing one another)
grip. With your elbows and knees slightly bent, head fixated straight
ahead, pull the handles up and out to the sides, stopping at shoulder
height. Pause briefly, before slowly returning to the start position. Repeat.