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38
CENTER STATION EXERCISES (continued)
WOOD CHOP (LATISSIMUS DORSI, LUMBAR & THORACIC MUSCLES OF THE BACK,
TRANSVERSE ABDOMINIS, AND OBLIQUES)
Disengage and hold the handle of the dual transitioning pulley. Position at
a point above your head, making sure the pin fully engages. Position your
body so that it is side by side, in relation to the center upright. Grasp the
sport bar with either a traditional grip (hand closest to the upright, nearest
the swivel & the other one towards the end of the handle) or a crossover
grip (hand farthest from the upright is closest to the swivel and the other
hand towards the end of the handle). Pull the handle down and across
your body, finishing with your hands at the height of your outside knee.
Slowly return to the start position and repeat for the desired # of repetitions.
Rotate your body 180 degrees and repeat the process.
TRICEP PUSHDOWN (TRICEPS)
Disengage and hold the handle of the dual transitioning pulley. Position at
a point above your head, making sure the pin fully engages. Attach the
single, center swivel bar. Facing the center upright, grasp the bar with
either an overhand (traditional) or underhand grip. Start with your arms
bent at a 90 degree angle. While keeping your upper arms into your sides
throughout the movement, push the bar to full arm extension, using an arc
motion. Your elbows will act as hinges. Slowly raise the bar to the start
position and repeat.