Bowflex Revolution User Manual

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The Bowflex Revolution®

Owner’s Manual

000-5822.040111.E

Table of Contents

Important Safety Information 1 Safety Warning Labels and Serial Number 2 Specifications 4

Getting to Know Your Bowflex Revolution

Using Your Bowflex Revolution

SpiraFlex

Resistance 6

Home Gym

Home Gym 5

Adjusting and Understanding the Resistance 6

Attaching SpiraFlex

Resistance Plates 7 Preparing for Use, Storing, and Moving 8 Maintenance 9 Adjusting Cable Tension 11 Cable Hookup for Leg Exercises 11 Cable Hookup for Leg Press Exercises 12 Storing Leg Press Cables 13 Storing Leg Extension Cables 14

Attaching Hand Grips and Foot Harnesses 15 Attaching Accessories, Benches and Seats 16 Leg Press Seatback 16 Leg Press Plate 16 Preacher Curl 17 Multi-Position Bench 17 Companion Equipment 19

Exercising Properly 22 Working Out 22 Warming Up 22 Aerobic Rowing Position 22 Breathing 22 Performing Your Routine 22 Cool Down 22

The Workouts 23 20 Minute Better Body Workout 23 Advanced General Conditioning 23 20 Minute Upper/Lower Body 24 Body Building 25 Circuit Training – Anaerobic/Cardiovascular 26 True Aerobic Circuit Training 27 Strength Training 28

Exercises 29 Chest Exercises 30 Shoulder Exercises 39 Back Exercises 50 Arm Exercises 58 Abdominal Exercises 69 Leg Exercises 73

Defining Goals 20 Reaching Your Goals 21

Muscle Chart 82 Exercise Log 83

Designing Your Own Program 21

To validate warranty support, keep the original proof of purchase and record the following information:

Serial Number __________________________ Date of Purchase ____________________

To register your product warranty, go to: www.bowﬂex.com/register Or call 1 (800) 605–3369.

If you have questions or problems with your product, please call 1 (800) 605–3369.

Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, customerservice@bowﬂex.com | outside U.S. +01-360-859-5180, technics-APLA@nautilus.com | Printed in China | © 2005 Nautilus, Inc., All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective owners.

Bowflex Revolution

100% Satisfaction Guarantee 84

Important Safety Instructions

Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Before using this equipment, obey the following warnings:

Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference.

Read and understand all warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus

• Children must not be let on or near to this machine. Moving parts and other features of the machine can be

dangerous to children.

• Not intended for use by anyone under 14 years of age.

• Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your

chest, become short of breath, or feel faint. Contact your doctor before you use the machine again.

•

Before each use, examine this machine for loose parts or signs of wear. Inspect all cables, pulleys and

Customer Service for replacement stickers.

their connections, making sure they are properly secured and attached, and show no signs of visible wear or damage. Contact Nautilus

• Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.

• This machine is for home use only.

• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects

into moving parts of the exercise equipment.

• Set up and operate this machine on a solid, level, horizontal surface.

• Do not operate this machine outdoors or in moist or wet locations.

Customer Service for repair information.

• Keep at least 22” (56 cm) on each side of the machine clear. This is the recommended safe distance for access

and passage around and emergency dismounts from the machine. Keep third parties out of this space when machine is in use.

• Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.

• Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the

weight resistance designed for use with this gym.

• Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices do not hit the user.

• Never adjust the seat while sitting on it. Never stand on the seat.

• Never attempt to exercise while the seat rail is in the folded position.

• Do not move the machine without aid. Injury to you or damage to the machine can occur.

Safety Warning Labels and Serial Number

Locate and read all safety warnings on the machine before using it. Replace any warning label if it is damaged, illegible, or missing. If you need replacement labels, call a Nautilus Representative.

Label 1

Label 4

Label 2

Label 5

Label 2

Serial number

Label 3

Safety Warning Labels and Serial Number

Label 1: General use safety label. Location: Front of the main unit above seat rail.

Label 2: Keep hands away. Location: Below freearms on main unit; top of seat rail

bracket; top of Leg Extension adjustment.

Label 4: Avoid crush hazard when folding the bench. Location: Top of seat rail next to the main unit.

Label 5: Keep hands clear when folding. Location: Both sides of the Leg Extension.

Label 3: Check all equipment before use. Location: Bottom front of the main unit.

Product Specifications

Dimensions (arms raised) 112” L x 37.8” W x 73” H (284cm x 98cm x 185.4cm)

Workout Area 120” x 84” (304.8cm x 213.4cm)

Assembled Unit Weight 336.2 lbs. (152.5 kg)

Shipping Weight 414.64 lbs. (188.1 kg)

SpiraFlex® Resistance 220 lbs. (100 kg)

SpiraFlex

Maximum User Weight 300 lbs. (136 kg)

Upgradability 300 lbs. (136 kg)

Getting to Know Your Bowflex Revolution® Home Gym

Please take your time to read through the entire manual and follow it carefully before attempting to use your

Bowflex Revolution important to understand how to properly perform each exercise before you do so using SpiraFlex

The image below shows the machine set up in just one of many configurations. Included as standard accessories with your new Bowflex Revolution foot harnesses, and curl/pulldown bar. Instructions for attaching various accessories, storing cables, and changing out bench components are included later in this manual, as well as in the Assembly Manual.

home gym. Also locate and read all warning labels that are posted on the machine. It’s

Resistance.

home gym are a preacher curl attachment, leg press plate, leg press seatback,

Bowflex Revolution® Parts Reference Guide

Bench

Seat

Adjustable Arms

Engine Housing

SpiraFlex

Resistance

Plates

Pulley System

Variable

Tension

Control

Knob

Cable

Leg Extension/ Leg Curl Attachment

Seat Rail

Spring Lock

Seat Pin

Hand Grip

Lower Pulley

Low Row Foot Plate

Standing Platform

Transport Wheels

Using Your Bowflex Revolution® Home Gym

SpiraFlex® Resistance

The Bowflex Revolution® home gym features an

ingenious patented technology called SpiraFlex

Bowflex Revolution

muscle-building resistance comes in the form of these cleverly designed resistance packs, each constructed with a heavy-duty elastic strap inside the pack. When you perform an exercise, these resistance packs rotate around the center, stretching the elastic strap and creating resistance.

A significant advantage of the resistance packs is that the resistance is present throughout the ENTIRE range of motion. That gives you a more consistent, gym-quality experience – which means your muscles get a bigger burn, a better workout and faster results.

. The

SpiraFlex

technology is a non-inertial resistance mechanism that provides the smoothness and feel of gym-quality plate-loaded machines, but eliminates the excessive bulk and weight. This totally unique, stateof-the-art resistance system involves wrapping an elastic strap tighter and tighter around a coil, which is contained in a small canister that looks very similar to free weight plates, but weighs only a few pounds.

Because no metal parts are used, SpiraFlex

technology

is quiet, lightweight, portable, and safe.

Adjusting and Understanding The Resistance

The Bowflex Revolution® home gym comes with 220

lbs. (100 kg) of resistance. The SpiraFlex plates look very much like free weight plates and are assigned a pound rating based on their resistance –

including 5, 10, 20, and 40-pound packs (2.27kg, 4.54kg,

9.07kg, 18.14kg). The real power of the workout is in the

RESISTANCE, not the weight. And that means you can quickly and easily stack these lightweight resistance

plates onto the Revolution

– just like free weights –

and get a great workout.

resistance

To upgrade to 300 pounds

(136 kg) of resistance please

call 1-800-663-6315

Using Your Bowflex Revolution® Home Gym

Attaching SpiraFlex® Resistance Packs

During assembly, you attached 5-lb (2.27kg) SpiraFlex®

resistance packs to the machine. The 5-lb packs are permanently attached to the machine. The Bowflex Revolution home gym comes with 220 lbs (100kg) of resistance packs in 5,

10, 20, and 40-lb packs (2.27kg, 4.54kg, 9.07kg, 18.14kg).

Attaching resistance packs is simple. You simply select the resistance pack and slide it onto the shaft, making sure the rounded edge of the hole in the plate is matched up with the rounded edge of the shaft (see photos to the right). Once you push the pack all the way onto the shaft, press and turn the plate counterclockwise about 10 degrees until the locking tabs click into place. While applying pressure, turn the plate clockwise until the index marks on the packs are aligned.

NOTE: It is extremely important to make sure that all six locking tabs engage to ensure proper and safe operation of the machine. Check that the pack is seated evenly, with no extra gap behind the bottom edge of the pack.

Step 1: Place resistance plate on shaft, matching rounded top of hole with rounded top of shaft. Push resistance plate all the way onto shaft.

You can choose any combination of resistance packs to suit your needs. Each pack needs to be installed in the same manner, by placing the pack onto the shaft, sliding it all the way to the housing, and turning it counterclockwise until the locking tabs engage. Then turn it clockwise so that the index marks on each pack are aligned. If you are using multiple resistance packs, each one contains locking mechanisms to stack multiple packs.

You can set resistance either symmetrically or offset. What this means is that you can set resistance to 40 lbs (18.14kg) on one

side and 60 lbs (27.22kg) on the other side, or set both sides to

60 lbs, or 60 lbs on one side and nothing on the other side--or any variation like that. Setting resistance on one side is useful when doing one-sided exercises such as trunk rotations or hip extensions. You do not always have to have the same amount of resistance on each side. Doing so, however, is common for symmetrical exercises such as bench press or chest fly.

For an animated demonstration of proper pack installation,

visit the FAQ section of the Bowflex Revolution

website at

www.bowflexrevolution.com.

Step 2: While pressing pack towards machine, turn counterclockwise about 10 degrees until all six plate tabs lock into place. Then turn clockwise until index marks are aligned.

Index marks

Preparing for Use, Storing, and Moving

The Bowflex Revolution® home gym has the largest range of exercises ever offered by a Bowflex® home gym. Preparing your machine for use and maintaining your machine are simple.

Preparing for Use

Before using your Bowflex Revolution® home gym, make sure you read through all of the safety warnings in this manual, and pay close heed to the warning labels on the machine. Additionally, inspect the machine prior to each use to ensure all parts are in good working order.

Preparing to Exercise

To do exercises, read the instructions in this manual or on the exercise poster included with your machine. Each

exercise uses a unique set of adjustable arm positions and cable connections. Using your Bowflex Revolution home gym should be easy:

• Select the desired resistance plates

• Position the adjustable arms to the correct setting

• Attach cable clips to appropriate location

• Complete the exercise

A full description of each exercise is included later in this manual.

Moving & Storing Your Machine

The full assembled weight of your machine is in excess of 300lbs. It’s imperative that you observe all safety warnings and cautions when using or moving your machine. To move your machine, raise the adjustable arms to the 0 position and make sure they are locked in place. Raise the seat rail system, pull the pop pin on the lower seat rail at the leg extension assembly, and use the handle to lift the seat rail assembly into place. Grasp the handle on the back of the engine, and carefully lift the back of the machine to shift its weight to the transport wheels at the front of the Standing Platform. You can now roll the machine.

CORRECT

INCORRECT

To raise seat rail assembly,

pull pop pin (see above photo)

and lift seat rail assembly

until seat rail is upright and

pin locks in place..

To move the machine, use handle

on backside of engine and roll

on the wheels integrated into the

platform.

DO NOT USE HANDLE ON LEG

EXTENSION ASSEMBLY TO MOVE

UNIT.

Maintenance

To store your machine, you can either leave it in the fully assembled, extended position, or you can raise the seat rail system to make a smaller footprint for storing. To raise the seat rail system, pull the pop pin on the lower seat rail at the leg extension assembly and use the handle to lift the seat rail assembly into place.

Preventative Maintenance

The safety and integrity designed into a machine can only be maintained when the equipment is regularly

examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular maintenance is performed. The owner is responsible to make sure that regular maintenance is done. Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components should be used to maintain/repair the equipment.

This product, its packaging, and components contain chemicals known to the State of California to cause

cancer, birth defects, or reproductive harm. This Notice is provided in accordance with California’s Proposition 65. If you would like additional information, please refer to our Web site at www.nautilus.com/ prop65

Keeping your machine in good repair takes a minimal amount of time, and will ensure you have many years of use. In addition to preventative maintenance such as checking to make sure the unit is clean and free from defects, wiping down surfaces, and keeping attachments in a secure location, maintenance should be limited.

Daily

Wipe down with a damp cloth. Pay special attention to areas where perspiration could settle.

Monthly

Inspect the unit for loose parts, nuts, bolts, etc. Inspect ropes and straps for fraying or excessive wear.

Yearly

Remove the Top Cover and inspect the condition of the internal components.

Look for fraying or excessive wear on straps, ropes, and moving parts, and replace as necessary.

Adjusting Cable Tension

Pay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed to give slightly. Located on the main engine housing is a tension control knob which allows you to increase the tension in the cables.

Checking for problem cable tension is simple.

1. Position the adjustable swing arms in the upper most position.

2. Check to see if clips at end of cable hang down or if they are tight against the pulley.

3. If cables don’t have enough tension, use the tension control knob on the side of the machine to tighten the cables. (See image below).

4. To increase tension, pull tension knob outwards and turn the large pulley clockwise. The clip on the cable should be touching the pulley.

The cable clip should stop here.

In this image, the cable clip extends a

few inches below the pulley, so there

is not enough tension in the cable. The

cable clip should be tight against the

pulley with appropriate tension.

There are tension knobs on each side of the machine. To increase cable tension, pull knob and turn the large pulley clockwise. You’ll know when you have enough tension when the cable retracts and the cable clip touches the pulley.

Large pulley. This is what you need to turn to increase the tension on the cable. Pull the tension knob and use your other hand to turn the large pulley clockwise.

Cable Hookup for Leg Exercises

The drawings on this page show proper cable hookup when using the leg extension attachment. Please note that the freearms should be in position 9. The included Assembly Manual also contains information on how to attach both cables and machine attachments. Exercise Start and Finish photos on the pages to follow show where machine arms should be positioned, where cables should be attached, and how to position yourself for each exercise.

The drawings on this page show proper cable hookup for leg press exercises. Please note that the freearms should be in position 9.

Cable Hookup for Leg Press Exercises

Storing Leg Press Cables

Side View

Step 1

Step 2

Step 1

Step 2

Step 3

Step 4

Step 3

Step 4

Storing Leg Extension Cables

Attaching Hand Grips and Foot Harnesses

Your Bowflex Revolution® home gym comes with a pair each of hand grips and foot harnesses.

Connect here for longer hand grip.

Hand Grips

You receive two hand grips with your Bowflex Revolution® home gym. Hand grips contain two D-rings on each grip, allowing for a shorter hand grip or longer hand grip, depending on the exercise.

For exercises that require a specific hand grip attachment, attaching to the D-ring closest to the

handle will be referred to as using the “short hand grip”.

Attachments to the D-ring furthest from the handle will be

referred to as using the “long hand grip”.

Foot Harness

Connect here for shorter hand grip.

You additionally receive two foot harnesses. Foot harnesses are used for several types of leg exercises. The foot harnesses contain attachment rings on multiple sides.

Attach to cables using clips here.

Attaching Accessories, Benches, and Seats

Use the instructions on the following pages to attach each of the accessories/attachments.

Leg Press Seatback

Use the leg press seatback when performing leg presses. Place the seatback in the opposite position to use as a back support for military presses and leg extensions. To attach this accessory, slide the leg press seatback arms into the seat roller assembly and tilt back to lock into place.

Leg Press Seatback

Seat Roller Assembly

Leg Press Plate

The leg press plate is used together with the leg press seatback when doing leg press exercises. To attach the leg press plate, place the cross bar on the leg press plate in the hooks on the main unit.

Attaching Accessories, Benches, and Seats

Preacher Curl

Pull out the pop-pin and slide the Preacher Curl Assembly into place. When the Preacher Curl is at the desired height, release the poppin to lock in place.

Pop-pin

Multi-Position Bench

The bench can be used in either of the following positions:

• Flat on the seat rail with the roller seat locked into the holes farthest from the engine on the rail, or

• At a 45-degree angle with the top of the bench hooked securely onto the hooks on the main frame assembly.

WARNING

Do not use the bench in any position other than the two positions listed above. To do so may cause the seat to fall during use, posing potential injury.

Companion Equipment

Bowﬂex Revolution

The Bowﬂex Revolution® home gym comes with many accessories and attachments to provide you with a wide variety of exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym so versatile, so your workout area stays organized and ready for your next workout.

The accessory rack features:

Specially designed storage for many accessories including:

• Tall Seat Back

• Leg Press Plate

• Leg Press Seat Back

• Preacher Curl Assembly

• Resistance Packs

• Handgrips & Foot Harnesses

Heavy-duty steel construction for years of use

Accessory Rack (ordered separately)

Before

Stand Size: 2 ½’ L x 2 ½’ W x 3’ H

After

Check out the Bowﬂex Revolution® Accessory Rack and a wide selection of other great products

available at www.bowﬂex.com

Defining Your Goals

Your body will do what you train it to do. That’s why it’s important to define your goals and focus on those goals. Here are some fitness components that will help you define your goals and choose your fitness program.

Muscle Strength is the maximum force you can exert against resistance at one time. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child. It is developed when a localized muscle is worked both positively (concentric) and negatively (eccentric) at a resistance great enough to perform only five to eight repetitions of the exercise before the muscle fails. Each set of repetitions is followed by a rest interval that typically runs three times longer than the set. Later, between exercise sessions, the muscle overcompensates for the stress and usually increases in both strength and size.

Muscle Endurance is the ability to perform repeated contractions. It comes into play when you cross-country ski or work on your feet all day. Endurance training addresses the slow twitch, endurance muscle fibers, which depend on oxygen for energy. To develop muscle endurance, use low resistance and high repetitions— about 15-20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue.

Muscle Power is the combination of strength and speed of the muscular contraction. This is often misinterpreted as:

a) Being directly associated with certain skill or sport; and/or

b) Meaning that you must move fast.

Load is actually a more important factor than speed when

attempting to improve power. When training to achieve muscular power, pick a resistance that fatigues you in the 3-5 repetition range. When performing these reps, it is more important to think of contracting the muscles faster rather than attempting to move faster. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements, as described in this manual. Then practice the skill associated with your sport, learning to apply this newly achieved power.

Body Composition is the ratio of fat weight (fat) to lean weight (muscles, bones and tissue). As you age, the ratio shifts. The fat weight increases and the lean weight decreases. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Performing these two forms of exercise, either at different times or together, will create the greatest changes in body fat weight.

Balanced Strength and alignment is the result of equal strength developed in all parts of the body. It comes into play in your standing and sitting posture, and in your ability to perform just about any activity safely and effectively. Muscle weakness of the back will round the shoulders; weakness of the abdominals can cause lower back pain. You want a balance of muscle strength in front and back. In addition, you need a balance of strength between your middle, lower, and upper body.

Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen. It is a cooperative movement of opposite muscle groups. When a muscle contracts, its opposite muscle group must relax for the action to occur. Increased flexibility means an increased range of motion, made possible by this simultaneous contracting and relaxing. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs included in this manual.

Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. It comes into play when you jog a mile or ride a bike. It is a critical component of overall fitness and health. Any exercise program must be supplemented with cardiovascular training, such as rowing on the Bowﬂex Revolution™.

Defining Your Goals

Reaching Your Goals

To reach your goals you must follow a consistent, well designed program that provides balanced development to all parts of the body and includes both aerobic and strength exercise. Only then will you meet your goals safely and efficiently.

The workout routines found in this manual are professionally designed and written to target specific fitness goals. Should you not find one specific program to your liking, you can design your own, based on sound information and the principles found in this manual.

Designing Your Own Program

You may want to design your own personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow these guidelines.

Understand fitness and its components: Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides.

Training variables: When designing your own program there are several variables that, when mixed properly, will equal the right fitness formula for you. In order to find the best formula, you must experiment with several combinations of variables. The variables are as follows:

• Training Frequency: The number of times you train per

week. We recommend daily activity but not daily training of the same muscle group.

• Training Intensity: The amount of resistance and effort level

of the individual used during your repetition.

• Training Volume: The number of repetitions and sets

performed.

• Rest intervals: The time you rest between sets and the time

you rest between workouts.

Once you’ve established a base of fitness, follow these basic principles:

• Isolate muscle groups: Focus work on specific muscle

groups.

Know your current fitness level: Before you start any fitness program you should consult a physician who will help you determine your current abilities.

Identify your goals: Goals are critical to choosing and designing an exercise program that fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to accomplish too much too soon. That will lead to setbacks and discouragement. Instead, set a series of smaller achievable goals.

Select complementary exercises: Be sure to pair exercises that address compound joint movements and single joint movements. In addition, select exercises that address complementary muscle groups.

Put first things first: During each session, first work those muscle groups that need the most training.

Remember your cardiovascular component: Any fitness program must contain a cardiovascular fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, bicycling or rowing on the BowﬂexRevolution

• Progressive Loading: The gradual systematic increase of

repetitions, resistance and exercise period.

Exercising Properly

Working Out

A workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attitude. A good pre-workout mental routine is to sit and relax, so you can focus on what you are about to do and think about achieving your end goal.

Warming Up

We recommend that you warm up by rowing on the Bowﬂex Revolution

home gym.

Aerobic Rowing Position:

Aerobic rowing on the Bowflex Revolution® home gym is done using the hand grips connected to the pulley cables

• Remove bench, unlock the seat by pulling the pop pin and

locking it in the out position by rotating the pop pin. This allows the seat to move freely along the rail without locking into any one position.

• Sit on the seat facing the SpiraFlex

• Move the arms into position 4 or 5.

• Position the arches of your feet on the footrest of the

machine, knees bent comfortably.

• Grasp the hand grips and sit up straight with your spine in

good alignment.

resistance packs.

Motion:

• Initiate the movement by extending the knees while

simultaneously bending the arms and pinching the shoulder blades together.

• With the arms passing by the sides of your trunk, the

handles should be near your torso as the knees near extension.

Key Points:

• Do not lose spinal alignment — keep your chest lifted.

• If you bend forward during the return, bend at the hips, not

the waist.

Breathing

The most important part of breathing during exercise is, quite simply, that you do it. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. It is, in fact, a mechanical process that changes the position of your spine as your rib cage moves. Here are some tips for breathing:

1) Be cautious when you are concentrating or exerting effort. This is when you will probably hold your breath. DO NOT hold your breath. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural for the situation.

2) Allow breathing to occur naturally. Don’t force it.

Performing Your Routine

The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Remember, make sure to have fun!

Cool Down

An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. We recommend the rowing exercise for the cool down. Remember to gradually move yourself into a relaxed state.

The Workouts

20 Minute Better Body Workout

Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes

Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Body Part

Back Shoulders Arms

Trunk

Chest Legs

Exercise

Seated Lat Row Rear Delt Row Lying Triceps Extension Standing Biceps Curl Low Back Extension Resisted Abdominal Crunch Bench Press Leg Extension Leg Curl

Sets

1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2

Reps

10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15

Advanced General Conditioning

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 35-45 Minutes

When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if

you become bored, it is time to change your program. You can increase your training with this “split system” routine that works

opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

Day 1 & 3

Day 2 & 4

Body Part

Chest Shoulders Arms

Legs

Body Part

Back

Shoulders Arms

Trunk

Exercise

Standing Chest Press Standing Shoulder Press Rope Pushdown Standing French Press Leg Press Seated Calf Raise

Exercise

Standing Lat Row Stiff Arm Pulldown Standing Cable Cross Rear Deltoid Row Standing Biceps Curl Resisted Dip Trunk Rotation Standing Low Back Extension Seated Resisted Abdominal Crunch

Sets

1-3 1-3 1-3 1-3 1-3 1-3

Sets

1-3 1-3 1-3 1-3 1-3 1-3 1-3 1-3

Reps

10-12 10-12 10-12 10-12 10-12 10-12

Reps

10-12 10-12 10-12 10-12 10-12 10-12 10-12 10-12

The Workouts

20 Minute Upper/Lower Body

Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1 & 3

DAY 2 & 4

Body Part

Chest Back Shoulders Arms

Body Part

Legs

Trunk

Exercise

Bench Press Seated Lat Row Seated Shoulder Press French Press Standing Biceps Curl

Exercise

Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch

Sets

1-3 1-3 1-3 1-3 1-3

Sets

1-3 1-3 1-3 1-3 1-3 1-3

Reps

12-15 12-15 12-15 12-15 12-15

Reps

12-15 12-15 12-15 12-15 10-12 10-12

The Workouts

Body Building

Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.

DAY 1

DAY 2

DAY 3

Body Part

Chest

Shoulders

Body Part

Back

Arms

Body Part

Legs

Trunk

Aerobic

Exercise

Bench Press Decline Chest Fly Seated Shoulder Press Rear Deltoid Row Standing Lateral Raise Shoulder Shrug

Exercise

Seated Lat Rows Narrow Pulldown w/ Hand Grips Standing Biceps Curl Standing Hammer Grip Curls Seated Triceps Extension Seated French Press

Exercise

Standing Hip Extension Leg Extension Leg Curl Leg Press Seated Calf Raise Seated Low Back Extension Seated Resisted Abdominal Crunch Seated Resisted Oblique Crunch Aerobic Rowing

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Sets

2-4 2-4 1-3 2-4 2-4 2-4 2-4 2-4

Progress up to

15-25 minutes

Reps

8-12 8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 12-15 8-12 8-12 8-12

The Workouts

Circuit Training – Anaerobic/Cardiovascular

Frequency: 2-3 Times Per Week Time: About 20-45 Minutes

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit

2. Add additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down. Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Circuit 1

Circuit 2

Circuit 3

Body Part

Chest Legs Back Legs Trunk

Body Part

Shoulders Back Trunk Arms Legs

Body Part

Shoulders Arms Trunk Legs

Exercise

Standing Chest Press Standing Leg Kickback Standing Lat Row Alternating Standing Hip Abduction Standing Trunk Rotation

Exercise

Seated Shoulder Press Lying Lat fly Seated Low Back Extension Standing Biceps Curl Leg Press

Exercise

Standing Rear Deltoid Row Rope Pushdown Standing Resisted Oblique Crunch Leg Extension Leg Curl

Reps

8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 8-12

Reps

8-12 8-12 8-12 8-12 8-12

The Workouts

True Aerobic Circuit Training

Frequency: 2-3 Times Per Week Time: About 20-60 Minutes

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By returning to the aerobic rowing exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your age. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.

Warm-up with 5-15 minutes of rowing or some other aerobic exercise before starting your circuits.

Circuit 1

Circuit 2

Body Part

Chest Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Legs Aerobic Rowing Trunk Aerobic Rowing

Body Part

Shoulders Aerobic Rowing Legs Aerobic Rowing Back Aerobic Rowing Trunk Aerobic Rowing Arms

Exercise

Standing Chest Press 30 - 60 Seconds Standing Hip Extension 30 - 60 Seconds Seated Lat Row 30 - 60 Seconds Standing Leg Kickback 30 - 60 Seconds Standing Oblique Crunch 30 - 60 Seconds

Exercise

Shoulder Shrug 30 - 60 Seconds Standing Hip Flexion w/Knee Flexion 30 - 60 Seconds Stiff Arm Pulldown 30 - 60 Seconds Standing Low Back Extension 30 - 60 Seconds Standing Biceps Curl

Reps

8-12

Reps

8-12

The Workouts

Strength Training

Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.

Day 1

Day 2

Day 3

Body Part

Chest

Shoulders

Body Part

Back

Arms

Body Part

Legs

Trunk

Exercise

Bench Press Decline Chest Press Seated Shoulder Press Seated Lateral Raise Rear Deltoid Row Shoulder Shrug

Exercise

Seated Lat Row Narrow Lat Pulldown Standing Biceps Curl Standing Biceps Curl- Shoulder Ext Triceps Kickback Rope Pushdown

Exercise

Leg Press Seated Calf Raise Leg Extension Prone Leg Curl Seated Low Back Extension Resisted Abdominal Crunch

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Sets

2-4 2-4 2-4 2-4 2-4 2-4

Reps

5-8 5-8 5-8 5-8 5-8 5-8

Reps

5-8 5-8 5-8 5-8 5-8 5-8

Reps

5-8 5-8 5-8 5-8 8-12 5-8

Exercises

A Revolutionary Way to Exercise

The Bowflex Revolution® home gym provides an unparalleled number of exercises, with more than 90 exercises and over 400 total variations. You can switch quickly between hundreds of exercises with less setup time than most gym machines. That means a shorter workout while maintaining a higher, calorie-burning heart rate.

This manual and the included poster provide information on a large number of these exercises, but feel free to vary the exercises to meet your needs. Using the adjustable freearms, you can set the arms at 8 for one exercise, and exercise an

entirely different set of muscles by simply moving the freearms to 6 or 7 and doing the same exercise.

Changing exercises is simple. The freearms rotate between positions 0 and 9, with 0 being straight up and 9 being straight down. That means you have ten arm positions to work out with, each one providing a slightly different variation of each exercise. Switching cables between exercises is simple with snap-hook attachments.

Chest Exercises

Bench Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Maintain a 90° angle between upper

arms and torso throughout motion.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head

back against bench.

• Do not let your elbows travel behind

your shoulders.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

START

• Curl grips up into position.

• Keep elbows back and out to

your sides.

FINISH

• Press straight out a way from

chest.

• Return to Start position slowly.

Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Maintain a 60-90° angle between upper

arms and torso during exercise.

• Keep chest muscles tightened. Limit and

control your range of motion.

• Keep knees bent, feet on floor, head

back against bench.

• Do not let your elbows travel behind

your shoulders.

• To improve your pectoralis involvement,

keep your shoulder blades pinched together throughout upward and downward movements.

START

START FINISH

• Grasp Hand Grips in both hands.

• Open your arms into a wide,

elbow bent position. Keeping elbows and forearms below chest level, palms forward.

• Raise chest, pinch shoulder

blades together, and maintain a slight, comfortable arch in your lower back.

FINISH

• Slowly press your arms forward

and upward, straightening arms and moving your hands together.

• Slowly return to Start position

Chest Exercises

Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction

Muscles worked:

Anterior Deltoid; Triceps; Pectoralis Major

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 (up/center)

Success Tips

• Maintain an upright, erect posture as

your trunk rotates with the punch.

• Keep knees bent and feet on floor.

• Maintain good spinal alignment.

START

START FINISH

• Sit on the bench facing away

from the engine.

• Reach behind your body and grasp the Hand Grips with an overhand grip, as shown above.

• Bend your elbows until your hands are level with your waist.

FINISH

• Using moderate speed, rotate

your trunk and press your arm(s) forward to full extension, allowing shoulder blade to move forward at the end of the punch.

• Slowly return to the Start

position. Do not relax the tension in your arm.

• You may vary this exercise by

using bilateral movement with both arms or punching upward or downward.

Lying Cable Crossover — Shoulder Adduction (elbow stabilized)

Muscles worked:

Pectoralis Major

Bench Position:

Flat

Accessory:

Long Hand Grips

Adjustable Arm Position:

6 or 7

Success Tips

• Keep chest lifted throughout exercise.

• Keep knees bent, feet on floor, head

back against bench.

START

START FINISH

• Lie flat on your back, head toward

the engine. Position yourself far enough down the Bench to grasp the Hand Grips over your head with arms straight out to the side.

• Grasp the Hand Grips, palms

facing down toward your feet.

• Tighten your abdominals to

stabilize your spine. Maintain a slight, comfortable arch in your lower back.

FINISH

• Keep your elbows straight, while

moving your arms in an arc upward and across your torso toward the opposite thigh.

• Control the return to the Start

position by slowly moving your arms back to shoulder level, releasing the shoulder blades and keeping arms straight.

Chest Exercises

Decline Chest Fly

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

5, 6, or 7

Success Tips

• Maintain a 90º angle between your

upper arms and your torso throughout the exercise.

• Limit and control the range of motion so

that your elbows do not travel behind your shoulders.

• Keep your shoulder blades pinched together and maintain good spinal alignment.

START

START FINISH

• Sit in the 45º position, reach

straight behind your body, grasp the Hand Grips, and slightly bend your elbows with your palms facing forward.

• Keeping knees bent and feet flat

on the floor, lay your head back against the bench.

• Start with your upper arms out

to the sides, level with your shoulders.

FINISH

• Slowly move your arms parallel

to the floor and inward, maintaining the elbow in a slightly bent position throughout the movement.

• Slowly return to the Start position

keeping your chest muscles tightened during the entire motion.

Muscles worked:

Pectoralis Major; Anterior Deltoid

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Maintain a 90º angle between your

upper arms and your torso throughout the exercise.

• Limit and control the range of motion so

that your elbows do not travel behind your shoulders.

• Keep your shoulder blades pinched together and maintain good spinal alignment.

Incline Chest Fly

START

START FINISH

• Reach straight behind your

body, grasp the Hand Grips, and slightly bend your elbows with your palms facing forward.

• Keeping knees bent and feet flat

on the floor, lay your head back against the bench.

• Start with your upper arms out

to the sides, level with your shoulders.

FINISH

• Slowly move your arms up

and inward, maintaining the elbow in a slightly bent position throughout the movement.

• Slowly return to the Start position

keeping your chest muscles tightened during the entire motion.

Chest Exercises

Standing Chest Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

3,4 or 5

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Maintain a 90º angle between upper

arms and torso throughout the motion.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on

the floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower back.

START

START FINISH

• Grasp the Hand Grips so the

cables are in line close to the front of your forearms.

• Stand with one foot forward and

one foot back for added stability.

• Start with elbows bent to 90º and

slightly behind or equal to the shoulders.

FINISH

• Press straight out away from

your chest, bringing the handles together in front of you.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Standing Chest Press w/ Alternating Shoulder Movement

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

3,4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Maintain a 90º angle between upper arms

and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the floor

and in a staggered step for stability.

• Keep shoulder blades pinched, chest lifted

and a slight curve in the lower back.

• Do not allow your trunk to rotate during the

motion.

START

START FINISH

• Grasp the Hand Grips so the

cables are in line close to the front of your forearms.

• Stand with one foot forward and

one foot back for added stability.

• Start with one elbow bent to 90º

and slightly behind or equal to the shoulders, and the other arm straight out in front of you.

FINISH

• Press straight out away from

your chest with one arm, as the other arm moves out and back. This is an alternating motion, so your arms will move in the opposite direction during the set.

• Slowly return each arm to the

Start position, keeping tension on the chest throughout the motion.

Chest Exercises

Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps.

Bench Position:

45º

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Maintain a 90º angle between upper

arms and torso at the start of the press,

and slightly higher than 90º at the finish.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on the

floor.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower back.

START

START FINISH

• Grasp the Hand Grips so

the cables travel above the forearms.

• Keep your forearms in line with

the cables at all times.

• Start with elbows bent to 90º and

slightly behind or even with the shoulders.

FINISH

• Press slightly upward, away from

your chest, bringing the handles together in front of you at about

10º above your shoulders.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Standing Incline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

START

FINISH

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Maintain a 90º angle between upper arms

and torso at the start of the press, and

slightly higher than 90º at the finish.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest lifted

and a slight curve in the lower back.

• Stand with one foot forward and

one foot back for added stability.

• Start with elbows bent to 90º and

slightly behind or even with the shoulders.

START FINISH

• Press slightly upward, away from

your chest, bringing the handles together in front of you at about

10º above your shoulders.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Chest Exercises

Standing Incline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Maintain a 90º angle between upper arms

and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the floor

and in a staggered step for stability.

• Keep shoulder blades pinched, chest lifted

and a slight curve in the lower back.

• Do not allow your torso to rotate or bend

side to side during the motion.

START

START FINISH

• Grasp the Hand Grips so the

cables are in line close to the front of your forearms.

• Stand with one foot forward and

one foot back for added stability.

• Start with elbows bent to 90º

and slightly behind or even with the shoulders, and the other arm straight in front of you at a slight inclined angle about head high.

FINISH

• Press one arm slightly upward

away from your chest, as the other arm moves out and back. This is an alternating motion, so your arms will move in the opposite direction during the set.

• Slowly return each arm to the

Start position keeping tension on the chest throughout the motion.

Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps.

Bench Position:

45º

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Maintain a 90º angle between upper

arms and torso at the start of the press,

and slightly less than 90º at the finish.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on the

floor.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower back.

START

START FINISH

• Grasp the Hand Grips so the

cables travel under the forearm.

• Keep your forearms in line with

the cable at all times.

• Start with elbows back and upper arms 90º from your torso.

• Elbows should be 10º lower

than the standard bench press position.

FINISH

• Press forward, straightening your

arms while moving your hands toward the center and slightly

downward about 10º below your

shoulders.

• Do not lock your elbows.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Chest Exercises

Standing Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

3, 4 or 5

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Maintain a 90˚ angle between your upper arms and torso at the start of the motion, and slightly less than 90˚ at the finish.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the floor

and in a staggered step for stability.

• Keep shoulderblades pinched, chest lifted

and a slight curve in the lower back.

START

START FINISH

• Grasp the Hand Grips so the

cables travel under the forearm.

• Keep your forearms in line with the

cable at all times.

• Start with elbows back and upper

arms 90° from your torso.

• Elbows should be 10˚ lower than

the standard bench press position.

• Stand with one foot forward and

one foot back for added stability.

FINISH

• Press forward, straightening your

arms while moving your hands toward the center and slightly downward about 10˚ below your shoulders.

• Do not lock your elbows.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Standing Decline Chest Press w/ Alternating Motion — Shoulder Horizontal Adduction

Muscles worked:

Pectoralis Major; Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

START

FINISH

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

3, 4 or 5

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on

the floor and in a staggered step for stability.

• Keep shoulderblades pinched, chest

lifted and a slight curve in the lower back.

• Do not allow your torso to rotate or

bend side to side during the motion.

• Grasp the Hand Grips so the

cables are in line and close to the front of your forearms.

• Stand with one foot forward and

one foot back for added stability.

• Start with one elbow bent to

90° and slightly behind or even with the shoulder, the other arm straight in front of you 10˚ lower. Do not lock the elbow.

START FINISH

• Press one arm slightly downward

away from your chest, as the other arm moves out and back. This is an alternating motion, so your arms will move in the opposite direction during the set.

• Slowly return each arm to the

Start position, keeping tension on the chest throughout the motion.

Chest Exercises

Standing Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

Muscles worked:

Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4, 5 or 6

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Maintain a 90° angle between upper arms and torso throughout the motion.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower back.

START

START FINISH

• Grasp the Hand Grips so the

cables lie close to the front of your forearms and palms facing forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbows so they are

slightly bent and slightly behind or equal to the shoulders.

FINISH

• Slowly move the arms forward

and inward, bringing the handles together in front of you.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Standing Single Arm Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

Muscles worked:

Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization.

START

FINISH

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Maintain a 90° angle between upper arm and torso throughout the motion.

• Keep chest muscles tight, limit and control

your range of motion.

• Keep knees slightly bent, feet flat on the

floor and in a staggered step for stability.

• Keep shoulder blade pinched, chest lifted

and a slight curve in the lower back.

• Do not lean sideways or turn the trunk

during the motion.

• Grab the handle so the cable lies

close to the front of your forearm and palm face forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbow so it is

slightly bent and slightly behind or equal to the shoulder.

START FINISH

• Slowly move the arm forward

and inward, bringing the handle in front of you.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Chest Exercises

Standing Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

Muscles worked:

Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4, 5 or 6

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on

the floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower back.

START

START FINISH

• Grasp the Hand Grips so the

cables lie close to the front of your forearms, and palms face forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbows so they are

slightly bent and slightly behind or even with the shoulders.

FINISH

• Slowly move the arms slightly

upward and inward, bringing the handles together in front of you at about neck/chin height.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Standing Decline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)

Muscles worked:

Pectoralis Major; Deltoids. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep chest muscles tight, limit and

control your range of motion.

• Keep knees slightly bent, feet flat on

the floor and in a staggered step for stability.

• Keep shoulder blades pinched, chest

lifted and a slight curve in the lower back.

START

START FINISH

• Grasp the Hand Grips so the

cables lie close to the front of your forearms and palms face forward.

• Stand with one foot forward and

one foot back for added stability.

• Stabilize the elbows so they are

slightly bent and slightly behind or equal to the shoulders.

FINISH

• Slowly move the arms slightly

downward and inward, bringing the handles together in front of you at about lower chest height.

• Slowly return to the Start

position, keeping tension on the chest throughout the motion.

Shoulder Exercises

Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow ﬂexion)

Muscles worked:

Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

6, 7, or 8

Success Tips

• Maintain a 90° angle between your

upper arms and torso during motion.

• Keep knees bent and feet on floor.

• To work one arm at a time, place

non-working hand on bench to stabilize.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

START

START FINISH

• Sit on the bench facing the main engine.

• Grasp the Hand Grips. Keep

palms down and arms straight.

• Sit up straight. Bend slightly

forward from hips until arms are

in front of body at a 90° angle

from torso and in line toward the pulley.

• Lift your chest and keep your

shoulder blades together.

• Keep forearms in line with

cables.

FINISH

• Allowing your arms to bend

slowly, move your elbows outwards and backwards,

keeping a 70-90° angle between

your upper arms and torso.

• Move until your elbows are

slightly behind your shoulders, then slowly reverse back to the Start position.

• Keep your shoulder blades

tightened throughout motion.

Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)

Muscles worked:

Middle Deltoids; Upper Trapezius

Bench Position:

Remove Bench

Accessory:

Long Hand Grips

Adjustable Arm Position:

Success Tips

• Do not swing your arms upward or

move your trunk during the motion.

• Keep your feet on floor.

START

START FINISH

• Remove the bench and stand on the

platform, straddling the seat rail and facing the engine.

• Grasp the Hand Grips, palms facing

each other.

• Align your spine and bend forward

slightly at the hips

(15-20°).

• Elevate shoulders slightly toward

back of head, keeping spine aligned.

FINISH

• Slowly raise your arms out to your sides, at a 90° angle from

your body.

• Keep your forearms facing

outward throughout the movement.

• Slowly return to the Start position

without relaxing muscle tension.

Shoulder Exercises

Seated Shoulder Press — Shoulder Adduction (and elbow extension)

Muscles worked:

Front Deltoids; Upper Trapezius; Triceps

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

7. 8

Success Tips

• Keep knees bent and feet on floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep your spine steady and tight.

• Keep abdominals tight and maintain good

spinal alignment.

Variation

Remove the long bench pad and slide the seat toward the engine. Attach the Leg Press Seat Back to the sliding seat, facing away from the engine. (Refer to instructions for attaching the Leg Press Seat Back accessory.) Sit on the seat, and lean against the seat back for added stability.

START

START FINISH

• Sit on the bench facing away

from the engine.

• Keep your chest up, abs tight

and maintain a slight arch in lower back.

• Grasp Hand Grips, palms facing

out.

• Raise the Hand Grips to head

level so your elbows are equal to shoulder level. Keep your palms facing forward.

FINISH

• Straighten your arms slowly over

your head, focusing on moving your elbows up and inward toward your ears.

• Slowly return to the Start

position, keeping tension in your front shoulder muscles.

Front Shoulder Raise — Shoulder Flexion (elbow stabilized)

Muscles worked:

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep abdominals tight and maintain

good spinal alignment.

• Keep knees bent and feet on floor.

• Do not increase the arch in your lower

back as you raise your arms, but keep your spine steady and tight.

START

START FINISH

• Sit on the bench, facing away

from the engine.

• Keep your chest up, abs tight

and maintain a slight arch in lower back.

• Grasp the Hand Grips, palms

facing back, arms straight at your sides.

FINISH

• Keeping your arms straight,

move them forward, leading with your forearms, until arms are extended in front of you at shoulder height.

• Arms may be moved alternately

or together.

• Slowly return to the Start position

next to the torso.

Shoulder Exercises

Shoulder Extension — (elbows stabilized)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees bent and feet flat on floor.

• Keep your lats tightened throughout the

motion.

• Keep abdominals tight and maintain

good spinal alignment.

• Release your shoulder blades at the

end of each rep and initiate new rep by retracting your shoulder blades.

START

START FINISH

• Sit on the bench facing engine.

• Grasp the Hand Grips, palms

facing down, arms straight and

at approximately a 45° angle

from torso.

• Tighten your trunk muscles

to stabilize your spine while maintaining a slight arch in the lower back.

FINISH

• Initiate movement by pinching

shoulder blades together.

• Continue movement by moving

your hands in an arc downward, along your sides, until hands are level with hips.

• With controlled movement,

slowly return to the Start position.

Shoulder Shrug — Scapular Elevation

Muscles worked:

Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Keep abdominals tight and maintain

good spinal alignment.

• Do not bend your neck or slouch during

this exercise.

• Raise shoulders evenly.

• For variation, try this exercise bent

forward slightly from the hips.

START

START FINISH

• Stand on the platform, facing the

engine.

• Reach down and grasp the Hand

Grips, palms facing each other.

• Let your arms hang at your sides.

FINISH

• Slowly raise your shoulders

towards the back of your head, keeping your neck and head still.

• Slowly reverse back to the

Start position, keeping your upper trapezius muscles tight throughout the motion.

Shoulder Exercises

Scapular Protraction — (elbows stabilized)

Muscles worked:

Serratus Anterior

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

Success Tips

• Keep knees bent and feet flat on floor. Lean head back against the bench.

• Keep your spine aligned and a slight

arch in your lower back.

• Maintain a 90° angle between upper

arms and torso throughout exercise.

• Do not slouch forward or use your arm

muscles to assist this motion. Keep this motion only in the shoulder blades

START

START FINISH

• Reach behind your body, grasp

the Hand Grips and straighten your arms in

front of you at a 90° angle from

torso.

• Keep your arms in line with the

cables, palms facing down and wrists straight.

FINISH

• Keeping your arms straight and

in line with the cables, slowly move your shoulder blades forward off the bench, bringing your hands together using only your shoulder muscles.

• Slowly return to the Start

position, keeping tension in your shoulder blades.

Muscles worked:

Lower Trapezius

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Do not lose spinal alignment—keep

your chest lifted and head on bench.

• Keep knees bent and feet flat on floor.

Scapular Depression

START

START FINISH

• Lie on the bench, head toward

the engine.

• Grasp the Hand Grips and bring

your arms straight down your sides along your trunk.

• Tighten your trunk muscles

to stabilize your spine while maintaining a slight arch in your lower back.

FINISH

• Keeping your arms straight, slide

your shoulder blades downward, toward your hips.

• When your shoulder blades have

fully depressed, slowly return to the Start position.

Shoulder Exercises

Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)

Muscles worked:

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

Success Tips

• Keep knees bent and feet flat on floor.

• Keep abdominals tight and maintain

good spinal alignment.

• Do not increase the arch in your lower

back while you are lifting your arms.

START

START FINISH

• Sit on the bench facing engine.

• Grasp the Hand Grips, palms

facing down, arms straight.

• Lie back slowly, supporting your

head on the bench.

• Keep your chest lifted,

maintaining a slight arch in your lower back.

FINISH

• Keeping your arms straight, move

them in an arc upwards until they are directly over your shoulders.

• You may perform this move with

both arms simultaneously or one at a time.

• With controlled movement,

slowly return to the Start position.

Reverse Fly Cable Cross — Shoulder Horizontal Abduction (elbows stabilized in slight ﬂexion)

Muscles worked:

Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids

START

FINISH

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Do not lose spinal alignment— keep your chest lifted.

• Keep knees bent and feet flat on floor.

• Keep your spine aligned and a slight

arch in your lower back.

• Maintain a 90° angle between upper

arms and torso throughout exercise.

• Sit on the Bench facing the

engine.

• Grasp the opposite Hand Grips

, palms facing each other, arms nearly straight.

• Sit up straight and bend slightly

forward from the hips until arms/ cables are in front of body at a 90˚ angle from torso.

START FINISH

• Maintaining the bend in your

arms, move your arms outward and backward.

• When your elbows are slightly

behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement.

Shoulder Exercises

Seated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)

Muscles worked:

Supraspinatus; Middle Deltoids; Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Keep knees bent and feet flat on floor.

• Keep abdominals tight and maintain

good spinal alignment.

• Do not increase swing arms upward or

move trunk during movement.

START

START FINISH

• Sit on the bench facing engine.

• Slide the Hand Grips over your

forearms, near the elbow.

• Keep your chest lifted,

maintaining a slight arch in your lower back.

FINISH

• Raise your arms directly out and

upward to nearly shoulder level.

• At the top of the movement, you

may need to rotate your hands slowly to prevent the cuff from sliding off.

• With controlled movement,

slowly return to the Start position.

Muscles worked:

Rhomboids; Trapezius

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Keep knees bent and feet flat on floor.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Keep your lats tightened throughout this

exercise.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by retracting your shoulderblades.

Scapular Retraction

START

START FINISH

• Sit on the bench, facing engine.

• Grasp the Hand Grips, palms faicng

down.

• Brace your heels on the platform,

knees bent comfortably, arms straight toward the pulleys.

• Allow your shoulder blades to move

forwards, while leaning forward from the hips.

FINISH

• Keeping your chest lifted, pinch

your shoulder blades backward while keeping your arms straight toward the pulleys.

• Slowly return to the Start position

without slouching or changing spinal alignment.

Shoulder Exercises

Standing Shoulder Press — Shoulder Abduction (and elbow extension)

Muscles worked:

Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

5, 6 or 7

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep shoulder muscles tight. Limit and

control your range of motion.

• Keep knees slightly bent and feet flat on

the floor.

• Keep abdominals tight and maintain

good spinal alignment.

• Do not increase the arch in your low

back as you raise your arms, but keep your spine stable and tight.

START

START FINISH

• Grasp the Hand Grips so the

cables are in line close to the front of your forearms and palms face forward.

• Stand with feet flat on the

platform, knees slightly bent.

• Keep chest up, abs tight and

maintain a slight arch in the low back.

• Raise the hand grips to head

level so your elbows are equal to shoulder level, keeping the palms facing forward.

FINISH

• Straighten your arms slowly over

your head, focusing on moving your elbows up and inward toward your ears.

• Slowly return to the Start

position, keeping tension on the front shoulder muscles throughout the motion.

Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction (and elbow extension)

Muscles worked:

Deltoids; Triceps. Also ankles, knees, hips and core in stabilization.

START

FINISH

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

5, 6 or 7

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep shoulder muscles tight. Limit and

control your range of motion.

• Keep knees slightly bent and feet flat on

the floor.

• Keep abdominals tight and maintain

good spinal alignment.

• Do not increase the arch in your low

back as you raise your arms, but keep your spine stable and tight.

• Do not allow your body to bend

sideways during the motion.

• Grasp the Hand Grips so the cables

are in line close to the front of your forearms and palms face forward.

• Stand with feet flat on the platform,

knees slightly bent.

• Keep chest up, abs tight and maintain a

slight arch in the low back.

• Raise one hand grip to head level so

your elbow is equal to shoulder level, keeping the palms facing forward, while the other arm is extended upward over your head.

START FINISH

• Straighten one arm slowly over

your head, focusing on moving your elbow up and inward toward your ear.

• Lower the opposite arm so that

your elbow is slightly below or equal to your shoulder.

• Slowly return to the Start

position, keeping tension on the front shoulder muscles throughout the motion.

Shoulder Exercises

Standing Front Shoulder Raise — Shoulder Flexion

Muscles worked:

Deltoids. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

7, 8 or 9

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep shoulder muscles tight. Limit and

control your range of motion.

• Keep knees slightly bent and feet flat on

the floor.

• Keep abdominals tight and maintain

good spinal alignment.

• Do not increase the arch in your low

back as you raise your arms, but keep your spine stable and tight.

START

START FINISH

• Stand on the platform facing

away from the engine.

• Grasp the Hand Grips with the

palms facing backward.

• Stand with feet flat on the

platform, knees slightly bent and arms to your sides.

• Keep chest up, abs tight and

maintain a slight arch in the low back.

FINISH

• Keeping your arms straight,

move them forward, leading with your forearms, until arms are extended in front of you at shoulder level.

• Arms may be moved together or

alternately

• Slowly return to the Start

position, keeping tension on the front shoulder muscles throughout the motion.

Standing Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow ﬂexion)

Muscles worked:

Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids; Trapezius. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

2 or 3

Success Tips

• Stabilize body from your feet all the way up

through your trunk.

• Keep shoulder and upper back muscles tight.

Limit and control your range of motion.

• Keep knees slightly bent and feet flat on the

floor, stagger your foot position for added stability.

• Keep abdominals tight and maintain good

spinal alignment.

• Do not increase the arch in your low back

as you move your arms, but keep your spine stable and tight.

START

START FINISH

• Grasp the Hand Grips so your palms

are facing down and arms are straight.

• Stand with feet flat on the floor, knees

slightly bent facing the engine.

• Keep chest up, abs tight, maintain a

slight arch in the low back and keep your shoulderblades pinched together.

• Lean back slightly at the hips so that

the cables are in line with your arms and shoulders.

FINISH

• Allowing your arms to bend

slowly, move your elbows out

and backward keeping a 70°-90°

angle between your upper arms and your torso.

• Move until your elbows are

slightly behind your shoulders.

• Slowly return to the Start

position, keeping tension on the shoulderblades.

Shoulder Exercises

Standing Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow ﬂexion)

Muscles worked:

Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids; Trapezius. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

2 or 3

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep shoulder and upper back muscles

tight, limit and control your range of motion.

• Keep knees slightly bent and feet flat on

the floor, stagger your foot position for added stability.

• Keep abdominals tight and maintain good

spinal alignment.

• Do not increase the arch in your low

back as you move your arms; keep your spine stable and tight.

START

START FINISH

• Grab the opposite side handles so

your palms are facing down and arms are straight.

• Stand with feet flat on the floor,

knees slightly bent facing the engine.

• Keep chest up, abs tight, maintain

a slight arch in the low back and keep your shoulderblades pinched together.

• Lean back slightly at the hips so the

cables are in line with your arms and shoulders.

FINISH

• Allowing your arms to bend

slowly, move your elbows out

and backward keeping a 70°-90°

angle between your upper arms and your torso.

• Move until your elbows are

slightly behind your shoulders.

• Slowly return to the Start

position, keeping tension on the shoulder blades.

Standing Shoulder Extension — Elbow Stabilization

Muscles worked:

Rear Deltoids; Teres Major; Rhomboids; Middle Trapezius; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

7, 8 or 9

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep knees slightly bent and feet flat on

the floor.

• Keep abdominals tight and maintain

good spinal alignment.

• Release your shoulderblades at the end

of each rep, and initiate each new rep by retracting your shoulderblades.

START

START FINISH

• Stand on the platform facing the

engine

• Grasp the Hand Grips with a

Hammer Type grip, arms straight,

at approximately a 45° angle in

front of the torso.

• Tighten your trunk muscles

to stabilize your spine while maintaining a slight arch in the low back.

FINISH

• Initiate the movement by

pinching the shoulderblades together.

• Continue movement by moving

your hands in an arc downward, along your sides, until your hands are level with your hips.

• With controlled movement,

slowly return to the Start position.

Shoulder Exercises

Shoulder Internal Rotation w/ Full Shoulder Adduction

Muscles worked:

Subscapularis Superior ﬁbers; Pectoralis Major

Bench Position:

Flat

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

Success Tips

• Control the motion during the entire

exercise. Do not use momentum.

• Do not rotate your spine to gain

additional range of motion. Try for pure rotation of your shoulder—more is not better.

• Use light resistance to perform 12-15

perfect repetitions.

• Standing at different angles to the

machine will alter the resistance application to the muscle.

START

START FINISH

• Stand off to one side of the machine.

• Grasp the handle with the hand

closest to the machine and draw your upper arm into your side.

• Stand up straight with chest lifted,

slight arch in the lower back and shoulderblades retracted.

• Distance yourself from the arm of

the machine to eliminate slack in the cable\handgrip.

FINISH

• Rotate your forearm towards

your abdomen, keeping your elbow at your side during the entire motion.

• Slowly return to the Start

position.

• Repeat with the other arm after

you have completed the set.

Shoulder Internal Rotation w/ 90˚ of Abduction

Muscles worked:

Subscapularis Middle\Inferior ﬁbers; Pectoralis Major

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

2 or 3

Success Tips

• Control the motion during the entire

exercise. Do not use momentum.

• Do not rotate your spine to gain

additional range of motion. Try for pure rotation of your shoulder—more is not better.

• Moving the arm of the machine to

different positions above your shoulder will alter the resistance application to the muscle.

START

START FINISH

• Stand off to one side of the machine.

• Grasp the handle with the hand

closest to the machine and position your upper arm 90˚ away from your side.

• Stand up straight with chest lifted,

slight arch in the lower back and shoulderblades retracted.

• Distance yourself from the arm of

the machine to eliminate slack in the cable\handgrip.

FINISH

• Rotate your forearm forward then

downward, keeping your upper arm stable.

• Do not let your arm move closer

toward your side during the motion.

• Slowly return to the Start

position.

• Repeat with the other arm after

you have completed the set.

Shoulder Exercises

Shoulder External Rotation w/ Full Shoulder Adduction

Muscles worked:

Posterior Deltoid; Teres minor; Infraspinatus

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

5 or 6

Success Tips

• Control the motion during the entire

exercise. Do not use momentum.

• Do not rotate your spine to gain

additional range of motion. Try for pure rotation of your shoulder—more is not better.

• Use light resistance to perform 12-15

perfect repetitions.

• Standing at different angles to the

machine will alter the resistance application to the muscle.

START

START FINISH

• Stand off to one side of the machine.

• Facing the machine, grasp the handle

and position your upper arm at your side.

• Stand up straight with chest lifted,

slight arch in the lower back and shoulderblades retracted.

• Distance yourself from the arm of

the machine to eliminate slack in the cable\handgrip.

FINISH

• Rotate your forearm out and

back, keeping your upper arm stable.

• Do not let your arm move away

your side during the motion.

• Slowly return to the Start position

keeping tension on the muscle.

• Repeat with the other arm after

you have completed the set.

Shoulder External Rotation w/ 90˚ of Abduction

Muscles worked:

Posterior Deltoid; Teres minor; Infraspinatus

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

4 or 5

Success Tips

• Control the motion during the entire

exercise. Do not use momentum.

• Do not rotate your spine to gain

additional range of motion. Try for pure rotation of your shoulder—more is not better.

• Use light resistance to perform 12-15

perfect repetitions.

• Moving the arm of the machine

to different positions will alter the resistance application to the muscle.

START

START FINISH

• Stand off to one side of the machine.

• Facing the machine, grab the handle

and position your upper arm 90˚ away from your side.

• Stand up straight with chest lifted,

slight arch in the lower back and shoulderblades retracted.

• Distance yourself from the arm of

the machine to eliminate slack in the cable\handgrip.

FINISH

• Rotate your forearm up and

away, keeping your upper arm stable.

• Do not let your arm move closer

toward your side during the motion.

• Slowly return to the Start

position, keeping tension on the muscle.

• Repeat with the other arm after

you have completed the set.

Back Exercises

Standing Wide Angle Lat Row – Shoulder extension (and elbow ﬂexion)

Muscles worked:

Latissimus Dorsi, Rear Deltoids, Biceps Teres Major. Also Hip and core stabilizers.

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

4 or 5

Success Tips

• Do not bend your neck forward or

backward.

• Start each rep by retracting your

shoulder blades.

• Release your shoulder blades at the end

of each rep.

• Keep your spine in alignment and chest

lifted.

START

START FINISH

• Stand on the floor facing the

engine.

• Grasp the Hand Grips with the

arms forward toward the pulleys.

• Keep chest lifted, abs tight and a

slight arch in the lower back.

FINISH

• Slowly move your elbows back

and inward toward your outside edge of the rib cage.

• Slowly extend the arms back to

the Start position.

• Keep knees bent and back

straight.

Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow ﬂexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

START

FINISH

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Keep knees bent and feet flat on platform.

• Keep the lats tightened throughout the

entire motion.

• Straddle the bench facing the

engine, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench.

• Slide back on the bench to get

tension on the cables.

START FINISH

• Keep hands at shoulder width,

arms straight. Initiate movement by pulling your shoulderblades back while simultaneously bending your elbows, drawing them down and inward towards your sides.

• At the end of the motion, arms

should be near your sides, shoulderblades back, forearms facing upward.

• Slowly return to Start position.

Back Exercises

Seated Lat Rows — Shoulder Extension (and elbow ﬂexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

8, 9 (low lat rows) 1, 2 (high lat rows)

Success Tips

• Keep knees bent and feet flat on the footrest.

• Do not bend your torso forward.

• Keep your chest lifted and maintain

spinal alignment.

• Release your shoulder blades at the end

of each rep. Initiate each new rep by pinching your shoulder blades

START

START FINISH

• Sit on the bench facing the

engine, near the back (leg extension) end of the bench.

• Grasp the Hand Grips, palms

facing each other.

• Place your feet on the

footrest and bend your knees comfortably.

FINISH

• Initiate the movement by

pinching your shoulder blades together.

• Pull your upper arms downward

and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.

• Slowly return to the Start position.

Muscles worked:

Latissimus Dorsi; Teres Major

Bench Position:

Flat Back Bench

Adjustable Arm Position:

Hand grips, connected at shortened ring.

Adjustable Arm Position:

7, 8

Success Tips

• Keep your lats tightened throughout the

entire motion.

• Maintain good spinal alignment, abs

tight, slight arch in your lower back.

Lying Lat Fly

START

START FINISH

• Lie flat on your back on the

bench, head toward the engine.

• Position yourself far enough

down the bench to grasp the Hand Grips at shoulder level with arms straight out.

• Grasp the Hand Grips, palms

facing down.

• Tighten abs to stabilize your

spine. Maintain a slight arch in your lower back.

FINISH

• Initiate the movement by pulling

your shoulder blades down and together while simultaneously drawing your elbows in an arc, towards the sides of your body.

• Slowly return to the Start position

allowing your arms and shoulder blades to move fully upward.

Back Exercises

Stiff Arm Pulldown

Muscles worked:

Latissimus Dorsi

Bench Position:

Removed

Accessory:

Hand Grips

Adjustable Arm Position:

0, 1

Success Tips

• Do not lose spinal alignment.

• Keep your lats tightened throughout the

entire motion.

• Release your shoulder blades at the end

of each rep and initiate each new rep by lowering your shoulder blades.

• Keep your elbows nearly straight (not locked).

START

START FINISH

• Sit on the Bench facing the

engine.

• Grasp the Hand Grips, palms

facing each other.

START FINISH

• Remove the bench and stand

facing the engine straddling the rail.

• Grasp the Hand Grips with your

palms down and step back slightly.

• Lift your chest and tighten your

abdominals to stabilize your spine while maintaining a very slight arch in your lower back.

FINISH

• Keeping your arms straight,

slowly pinch your shoulder blades together.

• When shoulder blades are fully

retracted, slowly return to the Start position.

• Initiate the movement by

lowering your shoulders down and together.

• Keeping your arms straight,

continue by slowly moving your hands in an arc toward your legs.

• Slowly return to the Start position

without relaxing.

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major

Bench Position:

Remove seat

Accessory:

Hand Grips

Adjustable Arm Position:

0, 1

Success Tips

• Do not bend your neck forward or

backward.

• Release your shoulder blades at the end

of each rep.

• Start each rep by retracting your

shoulderblades.

• Keep your spine aligned, chest lifted.

Standing Lat Row High Pulley

START

START FINISH

• Remove the seat, stand on the

floor facing the engine, and grasp the Hand Grips, arms hanging toward pulleys.

FINISH

• Slowly move your elbows

backward, keeping the chest lifted.

• Slowly return the handles to the

Start position, keeping knees bent and a slight arch in your lower back

.• Stop your arm motion when the

elbows reach your sides.

Back Exercises

Standing Lat Row Low Pulley — Shoulder Extension (and elbow ﬂexion)

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Do not bend your neck forward or

backward.

• Start each rep by retracting your

shoulder blades.

• Release your shoulderblades at the end

of each rep.

• Keep your spine in alignment and chest

lifted.

START

START FINISH

• Stand on the floor facing the

engine.

• Grasp the Hand Grips with your

arms hanging forward toward the pulleys.

• Bend over to about 45˚ and keep tension on the cables.

FINISH

• Slowly move your elbows

backward as you bring the hands to a point just below your chest.

• Slowly extend the arms back to

the Start position.

• Keep knees bent and back

straight.

Standing Lat Row Alternating Motion-Low Pulley — Shoulder Extension (and elbow ﬂexion)

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles.

START

FINISH

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Do not bend your neck forward or

backward.

• Start each rep by retracting your

shoulderblade of the arm moving backward.

• Release your shoulderblades at the end

of each rep of the arm going forward.

• Keep your spine in alignment and chest

lifted.

• Stand on the floor facing the

engine.

• Grasp the Hand Grips with one

arm hanging forward toward the pulley, and the other arm back with the elbow bent and forearm in line with the cable.

• Bend over to about 45˚ and keep tension on the cables

START FINISH

• Slowly move one elbow

backward bringing the hand to a point just below your chest, while the other arm moves forward with your hand moving toward the pulley.

• This is an alternating motion,

with the arms moving in opposite directions.

• Keep knees bent and back

straight.

Back Exercises

Standing Single Arm Lat Row Low Pulley — Shoulder Extension

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator muscles.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Do not bend your neck forward or

backward.

• Start each rep by retracting your

shoulderblade.

• Release your shoulderblade at the end

of each rep.

• Keep your spine in alignment and chest

lifted.

• Do not throw the resistance or

use momentum to gain more trunk rotation—more is not better.

START

START FINISH

• Stand on one side of the seat

rail, facing the engine, with the foot closest to the seat rail forward.

• Grasp the handle with the

hand grip away from the seat rail—arm hanging forward toward the pulley.

• Bend over to about 45˚, and keep tension on the cables.

FINISH

• Slowly move your elbow

backward as you bring the hands to a point just below your chest while rotating your trunk in the same direction that you are pulling.

• Slowly extend the arm back to

the Start position and rotate your trunk back to the center.

• Keep knees bent and back

straight.

Standing Single Arm/ Single Leg Lat Row Low Pulley — Shoulder Extension

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator muscles, and hip and knee ﬂexor muscles.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Do not bend your neck forward or

backward.

• Start each rep by retracting your

shoulderblade.

• Release your shoulderblade at the end of

each rep.

• Keep your spine in alignment and chest

lifted.

• Do not throw the resistance or

use momentum to gain more trunk rotation—more is not better.

START

START FINISH

• Stand on one side of the seat

rail facing the engine with the opposite foot forward of the side you are pulling from.

• Grab the handle with the arm

hanging forward toward the pulley.

• Bend over to about 45°, keep

tension on the cables.

FINISH

• Slowly move your elbow backward

as you rotate your trunk in the same direction, while flexing your hip/leg forward.

• Slowly extend the arm back to the

Start position and counter rotate your trunk back, while extending you hip/leg back.

• Keep knee on the standing leg bent,

while keeping the back straight.

Back Exercises

Seated Low Back Extension

Muscles worked:

Errector Spinae

Bench Position:

removed, seated on seat pad

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees bent, feet flat on the

platform and shoulder blades pinched.

• Keep your spine in alignment, chest

lifted, abs tight and a slight arch in your low back.

• Move only from the hips, do not bend at

the waist.

START

START FINISH

• While sitting on the seat pad,

move the handles to one side and slide the strap above your forearms near your elbows.

• Cross your arms in front of your

chest bringing the handles toward your chest.

• Pinch your shoulder blades

together and lean forward from

the hips, at least 45°.

FINISH

• Keeping your chest lifted, move

your entire torso backward by pivoting at the hips.

• Move as far as you can under

control.

• Slowly move back to the Start

position without slouching or changing spinal alignment.

Muscles worked:

Errector Spinae. Also hip, knee and ankle stabilizers.

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees bent, feet flat on the floor

and shoulder blades pinched.

• Keep your spine in alignment, chest

lifted, abs tight and a slight arch in your low back.

• Move only from the hips, do not bend at

the waist.

Standing Low Back Extension

START

START FINISH

• While standing on the floor, move

the handles to one side and slide the strap above your forearms near your elbows.

• Cross your arms in front of your

chest bringing the handles toward your chest.

• Pinch your shoulder blades

together and lean forward from

the hips, at least 45°.

FINISH

• Keeping your chest lifted and

knees slightly bent, move your entire torso upwards by pivoting at the hips. Move as far as you can under control.

• Slowly move back to the Start

position without slouching or changing spinal alignment.

Back Exercises

Lying Shoulder Pullover

Muscles worked:

Latissimus Dorsi; Teres Major; Deltoids; Triceps; Chest

Bench Position:

Flat

Accessory:

Long Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Release your shoulderblades at the end

of each repetition and initiate each new rep by depressing your shoulderblades.

• Keep your spine in alignment, chest

lifted, abs tight and a slight arch in your low back.

• Keep the lats tight throughout the

motion.

START

START FINISH

• With the bench flat, lie on your

back with your head facing the engine.

• Position yourself far enough

down the bench to allow the arms to extend overhead.

• Keep knees bent and feet on or

near the floor.

FINISH

• Move both arms in a arc upward

and then down toward your legs.

• Keep shoulderblades on the

bench and slide them toward your hips as you move your arms.

.• Control the return motion to the

Start position by slowly moving the arms overhead and releasing the shoulderblades.

Reverse Grip Lat Pulldown – Shoulder extension with elbow ﬂexion

Muscles worked:

Latissimus Dorsi, Teres Major, Rear Deltoids and Biceps

Bench Position:

Flat

Accessory:

Long hand grips

Adjustable Arm Position:

0 or 1

Success Tips

• Keep chest lifted, abs tight and a very

slight arch in your lower back.

• Keep knees bent and feet flat on the

floor.

• Keep the lats tight throughout the

motion.

START

START FINISH

• Straddle the bench facing the

engine, grab the hand grips with the palms facing upward and sit down on the bench.

• Slide back on the bench to get

tension on the cable.

FINISH

• Keep hands at shoulder width, arms

straight.

• Initiate the movement by pulling your

shoulder blades back while bending your elbows, drawing them down and in toward your sides.

• At the end of the motion, arms should

be near your sides, shoulders blades back and palms facing up.

• Slowly return to the Start position.

Back Exercises

Wide Pulldowns — Shoulder Adduction (with elbow ﬂexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Adjustable Arm Position:

1, 2

Success Tips

• Keep knees bent and feet flat on floor.

• To determine the appropriate grip width

for you, hold your arms straight out to your sides at shoulder height. Bend your elbows

approximately 90°. Hands should be no

wider apart than your elbows (beginners may narrow their grip to increase comfort).

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

Variation

Remove the long bench pad. Attach the Leg Press Seat Back to the sliding seat, facing away from the engine. (Refer to instructions for attaching the Leg Press Seat Back accessory.) Lock the seat in position at the far end of the seat rail. After grasping the Hand Grips, sit on the seat, facing the engine. Lean forward at the hip, and use the seat back for added stability.

START

START FINISH

• Grasp the Hand Grips using

the wide grip determined by following the directions in the Success Tips, then sit on the bench, facing the engine.

• Lean forward at the hip.

• Arms should be in line with the

pulley.

FINISH

• Initiate movement by depressing

the shoulder blades while simultaneously drawing elbows down and inward toward your sides.

• Hand grips may not touch your

chest. At the end of the motion, arms should be near your sides, shoulder blades fully depressed.

• Keep forearms facing upward.

• Slowly return to Start position.

Arm Exercises

Triceps Pushdown — Elbow Extension

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

Adjustable Arm Position:

0, 1

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

START

START FINISH

• Straddle the Seat Rail, facing the

engine.

• Grasp the Hand Grips, palms

facing down.

• Bring hands in front of

you, keeping hand grips approximately at rib level.

FINISH

• Keeping your upper arms

stationary, elbows next to trunk, slowly push your arms downward in a gentle arc until hands are near tops of your thighs.

• Keeping your triceps tightened,

slowly reverse the arcing motion.

French Press — Elbow Extension overhead

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted and maintain

spinal alignment, keeping a very slight arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

START

START FINISH

• Sit on the bench facing away

from the engine, keeping knees bent and feet flat on the platform.

• Reach behind and grasp one or

both of the Hand Grips, using a hammer style grip.

• Draw arms up until elbows are

pointing forward, hands behind head.

FINISH

• Keeping your upper arms

stationary, straighten your elbows, bringing your hands overhead.

• Extend your elbows until your

arms are completely straight, and then reverse your motion, slowly returning to the Start position without relaxing muscle tension.

Arm Exercises

Standing French Press – Elbow extension form a shoulder ﬂexed position

Muscles worked:

Triceps. Also ankles, knees, hips, shoul-

ders & core in stabilization.

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Stabilize body from your feet all the way

up through your trunk.

• Keep knees slightly bent, feet flat on

the floor and in a staggered step for stability.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved in the motion.

START

START FINISH

• Stand facing away from the

engine with one foot forward and one foot back for added stability.

• Reach overhead and grasp the

Hand Grips with your palms facing each other in a hammer style grip, elbows bent and pointing forward, hands behind the shoulders.

• Keep your elbows in line with the

cables throughout the movement and wrists straight.

FINISH

• Keeping the upper arms

stationary, straighten your elbows, bringing your hands overhead.

• Stop your motion before your

elbows are completely straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle.

Lying Triceps Press – Elbow extension

Muscles worked:

Triceps

Bench Position:

Flat

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees bent, feet on or near the

floor.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved in the motion.

START

START FINISH

• Lie flat on the bench head toward

the engine, keep knees bent, feet flat on or near the floor.

• Reach overhead and grasp the

Hand Grips with your palms facing each other in a hammer style grip, elbows bent and upper arms next to your sides.

• Keep your elbows in line with the

cables throughout the movement and wrists straight.

FINISH

• Keeping the upper arms

stationary, straighten your elbows, bringing your hands down toward your sides.

• Extend your elbows completely

straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle.

Arm Exercises

Lying 45° Triceps Extension — Elbow Extension

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the entire exercise.

• Keep your chest lifted, spine aligned,

and a slight arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

START

START FINISH

• Lie flat on the Bench, head

toward the engine. Keep your knees bent and your feet on or near the floor.

• Reach overhead and grasp the

Hand Grips, palms facing up.

• Keep your elbows bent, bringing

your upper arms to the front, at

approximately a 45° angle from

the front of your torso.

FINISH

• Keeping your upper arms

stationary and next to your torso, straighten your arms in an arcing motion upward then down toward your legs.

• Fully straighten your arms and

then, with a controlled motion, slowly bring your arms back to the Start position without moving your upper arms.

Muscles worked:

Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Keep your upper arm motionless and

your wrists straight.

• Keep your chest lifted, pinch your

shoulder blades together and maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Cross Triceps Extension

START

START FINISH

• Sit facing away from the engine.

• Reach one hand over the

opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip using a hammer style grip. Bend your elbow until your hand is above your chest.

• With your free hand, stabilize the

active hand at the elbow.

FINISH

• Keeping your upper arm

stationary, straighten your elbow, slowly extending your arm outward, using an arcing motion

• Fully extend the elbow.

• Keeping your triceps tightened,

slowly reverse the arcing motion and bring your arm back to the Start position.

Arm Exercises

Rope Pushdowns – Elbow extension

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

0 or 1

Success Tips

• Keep knees slightly bent, feet flat on the

platform.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved in the motion.

START

START FINISH

• Cross your arms and grasp the

Hand Grips (right hand on left handle, left hand on right handle) palms facing slightly down with a hammer style grip.

• Bring hands toward each other,

in front of you, until they are positioned as if your holding a rope.

• Keep your elbows bent, upper

arms at your sides.

FINISH

• Keeping the upper arms

stationary, straighten your elbows, bringing your hands down and back.

• Extend your elbows completely

straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle.

Standing Hammer Grip Curls – Elbow ﬂexion neutral

Muscles worked:

Biceps, Brachialis, Brachioradialis

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees slightly bent, feet flat on the

platform.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved in the motion.

START

START FINISH

• Reach down and grasp the Hand

Grips with a hammer style grip.

• Press your upper arms into your

sides.

FINISH

• Keeping the upper arms

stationary and elbows at your sides, Slowly curl the handles forward then upward toward the shoulders.

• Slowly reverse the arcing motion,

bringing your hands back to the Start position.

Arm Exercises

Standing Biceps Curl – Elbow ﬂexion from a shoulder extended position

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Stand in front of the platform facing

away from the engine with a staggered step for more stability, (the back foot may be on the platform).

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved in the motion.

START

START FINISH

• Reach back and grasp the Hand

Grips with your arm extended backward.

• Do not let your arm go

completely straight, maintain tension on the biceps.

FINISH

• Keep the upper arms stationary

and elbows back.

• Slowly curl the handles forward

then upward toward the shoulders.

• Only curl forward until the cable

comes close, but not touching your forearm.

• Slowly reverse the arcing motion,

bringing your hands back to the Start position.

Standing Biceps Curl – Elbow ﬂexion from a shoulder ﬂexed position

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

2 or 3

Success Tips

• Stand in front of the platform facing the

engine with a staggered step for more stability.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved in the motion.

START

START FINISH

• Reach up and grasp the Hand

Grips with your arm extended forward.

• Do not let your arm go

completely straight, maintain tension on the biceps.

FINISH

• Keep the upper arms stationary,

slowly curl the handles up then inward toward the shoulders.

• Fully shorten the biceps by

squeezing the forearm toward the upper arm.

• Slowly reverse the arcing motion,

bringing your hands back to the Start position.

Arm Exercises

Standing Biceps Curl — Elbow Flexion (in supination)

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Removed

Accessory:

Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• Keep your chest lifted, abs tight and a

very slight arch in your lower back.

• Keep your elbows at your sides and

your wrists straight.

START

START FINISH

• Straddle the Seat Rail, facing the

engine.

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, with your arms

slightly bent, keeping tension on the biceps.

FINISH

• Keeping your upper arms

stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders.

• Slowly reverse the arcing motion

bringing your hands back to the Start position.

Seated Biceps Curl — Flexion (in supination)

Muscles worked:

Bicep; Brachialis; Brachioradialiss

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your upper body motionless and

your wrists straight.

• Keep your chest lifted, trunk muscles

tight and maintain a slight arch in lower back.

• Keep your spine aligned throughout

movement

START

START FINISH

• Sit on the bench, facing the

engine. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the bench, knee slightly turned outward.

• With the arm on the same side as

your lifted leg, reach forward and grasp a Hand Grip, keeping your elbow bent. Allow your upper arm (not elbow) to rest on the elevated knee.

FINISH

• Slowly curl your forearm up

toward your shoulder, keeping the upper arm completely still.

• Keeping your biceps tightened,

slowly reverse the curling motion and bring your arm back to the Start position.

Arm Exercises

Preacher Curl — Elbow Flexion (in supination)

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Seat

Accessory:

Preacher Curl Attachment, Curl Bar; Leg Press Seat Back (optional)

Adjustable Arm Position:

Success Tips

• Keep wrists straight.

• Keep chest lifted, abs tight and maintain

a very slight arch in your lower back.

• For additional stability, rest your back

against the Leg Press Seat Back.

For information on how to attach the Preacher Curl Attachment and cables, and Leg Press Seat Back, please see the earlier section in this manual (or the corresponding section in the Assembly Manual) on how to install attachments.

START

START FINISH

• Sit at the end of the bench facing

away from the engine.

• Rest your elbows on the platform

and grasp the inner handles of the ab/leg attachment with an underhand grip.

• Your knees should be bent and

feet flat on the floor.

• Keep tension on the muscle and

do not let the arm go straight.

FINISH

• Slowly curl the handles in an arc

toward your head while keeping your elbows and upper arms completely still.

• Slowly lower to the Start

position.

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Short Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your upper arms motionless

• Keep your wrists straight.

• Tighten your triceps throughout the

exercise and control the motion on the way back.

Reverse Grip Tricep Pushdown

START

START FINISH

• Stand on the platform facing the

engine.

• Grasp the short hand grips with

an underhand grip at shoulder width.

• Bring your arms straight down to

your sides.

FINISH

• Keeping your upper arms

stationary, elbows in a fixed position, bend your elbows moving your hands in an arcing motion towards your shoulders.

• Stop your motion when your

hands are above your elbows, then slowly reverse your arcing motion until your elbows are straight.

Arm Exercises

Tricep Kickback

Muscles worked:

Triceps

Bench Position:

Flat Back Bench

Accessory:

Hand Grips

Adjustable Arm Position:

8 or 9

Success Tips

• Maintain good spinal alignment.

• Keep your arm at your side and your

wrist straight throughout entire motion.

• Tighten the triceps throughout the

exercise and control the returning motion.

START

START FINISH

• Straddle the bench facing the

engine, bend forward at your hips until your torso is parallel to the bench, slightly arching your back.

• Support yourself with one arm

on the bench and grasp a handle using a hammer style grip with your free hand.

• Draw your elbow back so that the

upper arm is by your side, parallel to the bench, and your elbow bent

about 90º.

FINISH

• Completely straighten your elbow

while keeping your upper arm completely still.

• Slowly return to the Start

position.

• Repeat with the other arm on the

other side of the machine after completing a set.

Reverse Curl — Elbow Flexion (in pronation)

Muscles worked:

Brachialis; Brachioradialis; Biceps

Bench Position:

Removed

Accessory:

Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

• 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

START FINISH

• Straddle the Seat Rail, facing the

engine.

• Reach down and grasp the Hand

Grips, palms facing backward.

• Straighten, keeping your upper

arms and elbows by your sides.

• Keep tension on the muscle and

do not fully extend the elbow.

FINISH

• Keeping your palms facing down,

use your forearms to slowly bend your elbows, curling the Hand Grips forward, then upward and in towards your shoulders.

• Keep your elbows at your sides

and your upper arms completely still.

• Slowly reverse the curling motion

and bring your arms back to Start position.

Arm Exercises

Lying Biceps Curl — Elbow Flexion (in supination)

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the entire exercise.

• Keep your chest lifted, spine straight,

and a slight arch in your lower back.

START

START FINISH

• Sit on the bench, facing the

engine. Keep your knees bent and feet flat on the platform.

• Grasp the Hand Grips with your

palms up and arms slightly bent, keeping tenstion on the muscle.

• Lie back completely with your

head supported by the bench.

FINISH

• Curl the Hand Grip forward and

up, toward your shoulder, making sure to keep your upper arm completely motionless and your elbows at your sides.

• Slowly bring your arm back to

the Start position, maintaining the same arc of motion.

Muscles worked:

Extensor Carpi Ulnaris; Extensor Digitorum

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Move slowly and keep tension in the

back of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your lower back.

• You may perform this exercise one arm

at a time to make it easier to focus and isolate the back of your forearms, or with both arms simultaneously to save time.

Seated Wrist Extension

START

START FINISH

• Sit facing the engine with your

knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain muscle and cable tension throughout exercise.

• Grasp the Hand Grips, palm

facing down, and rest your mid-forearms on your lower thighs, keeping your elbows flared slightly to the sides.

FINISH

• Slowly curl the back of your

fists backward towards your forearms.

• Move the wrist to full extension.

• Slowly return to the Start

position.

Arm Exercises

Standing Wrist Curls – Wrist ﬂexion from elbow ﬂexed position

Muscles worked:

Biceps, Flexor Digitorum, Flexor Carpi Radialis

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Stand on the platform facing the engine.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and elbow, only

allowing the wrist joint to be involved in the motion.

START

START FINISH

• Reach down and grasp the Hand

Grips, palms facing up, then position your upper arms against your sides.

• Bend your elbow to approximately 90° and keep it

there throughout the exercise.

FINISH

• Keep the shoulder and elbow

stationary, slowly curl your fists up then inward toward the forearms.

• Slowly reverse the arcing motion,

bringing your hands back to the Start position.

Standing Wrist Extension – Wrist extension from an elbow ﬂexed position

Muscles worked:

Extensor Digitorum, Extensor Carpi Ulnaris

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Stand on the platform facing the engine.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and elbow, only

allowing the wrist joint to be involved in the motion.

START

START FINISH

• Reach down and grasp the Hand

Grips, palms facing down, then position your upper arms against your sides.

• Bend your elbow to approximately 90° and keep it

there throughout the exercise.

FINISH

• Keep the shoulder and elbow

stationary, slowly curl your fists up then inward toward the forearms.

• Slowly reverse the arcing motion,

bringing your hands back to the Start position.

Arm Exercises

Seated Wrist Curl — Wrist Flexion

Muscles worked:

Flexor Digitorum; Flexor Carpi Radialis

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Move slowly, keeping tension in the

front of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a slight arch in your lower back.

• You can perform this exercise one arm

at a time to make it easier to focus and isolate the front of your forearms, or you can perform it with both arms simultaneously to save time.

START

START FINISH

• Sit facing the engine with your

knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain muscle and cable tension throughout exercise.

• Grasp the Hand Grips, palm

facing up, and rest your mid-forearms on your lower thighs, allowing the wrists to bend downward.

FINISH

• Slowly curl your fists towards the

front of your forearms.

• Return to the Start position

slowly, without relaxing the muscle tension in your wrists.

Abdominal Exercises

Standing Trunk Rotation

Muscles worked:

Rectus Abdominus, Obliques, Spinal Erectors and Serratus Anterior

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

4 or 5

Success Tips

• Keep your knees slightly bent and feet

flat on the floor.

• This exercise must be performed

correctly, failure to do so could result in injury (use a light resistance).

• Keep all motion in your torso.

• Move only as far as your muscles will

take you. Do not use momentum to increase your range of motion.

START

START FINISH

• Stand with one side toward the engine, angled about 45° away

from the platform.

• Grab the handle closest to you

with both hands.

• Raise your arms up near

shoulder height, arms extended toward the leg closest to the engine.

• Keep the elbows slightly bent.

FINISH

• Tighten the entire abdominal

area and slowly rotate your rib cage and arms away from the engine 30-40 degrees, as if you were rotating with a rod through the middle of your spine.

• Slowly reverse the motion,

returning to the Start position without losing muscle tension.

Muscles worked:

Rectus Abdominus, Obliques

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

0 or 1

Success Tips

• Keep your knees slightly bent and feet

flat on the platform.

• This exercise must be performed

correctly, failure to do so could result in injury (use a light resistance).

• Keep all motion in your torso.

• Move only as far as your muscles will

take you. Do not use momentum to increase your range of motion.

Standing Oblique Crunch

START

START FINISH

• Stand on one side, straddling the

seat rail, facing away from the engine.

• Grasp one Hand Grip, reaching

over the opposite shoulder, and position the webbing over the shoulder as shown.

FINISH

• Tighten your ab muscles on the side with the

active arm, focusing on the side of your ribs toward the front of your pelvis.

• Slowly move diagonally, rotating your torso

away from the side holding the hand grip.

• Crunch as deeply as you can, keeping the

hips stable. Do not lean forward at the hips.

• Slowly reverse the motion, returning to the

Start position without losing muscle tension.

Abdominal Exercises

Kneeling “Wood Chop” – High to Low Trunk ﬂexion with rotation

Muscles worked:

Rectus Abdominus, Obliques, and Serratus Anterior

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

0 or 1

Success Tips

• This exercise must be performed

correctly, failure to do so could result in injury (use a light resistance).

• Keep all motion in your torso.

• Move only as far as your muscles will

take you. Do not use momentum to increase your range of motion.

START

START FINISH

• Stand off to one side of the

platform and kneel down on the knee closest to the engine

angled about 45° away from the

platform.

• Raise your arms above your

head and grab the handle closest to you with both hands.

• Arms extended toward the

pulley.

• Keep the elbows slightly bent.

FINISH

• Tighten the entire abdominal area

and slowly rotate your rib cage and arms away from the pulley toward your opposite knee.

• Slowly reverse the motion,

returning to the Start position without losing muscle tension.

Muscles worked:

Rectus Abdominus, Obliques, Spinal Erectors and Serratus Anterior

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

Success Tips

• This exercise must be performed

correctly, failure to do so could result in injury (use a light resistance).

• Keep all motion in your torso.

• Move only as far as your muscles will

take you. Do not use momentum to increase your range of motion.

Kneeling Low to High Trunk Rotation

START

START FINISH

• Stand off to one side of the

platform and kneel down on the knee closest to the engine

angled about 45° away from the

platform.

• Reach across and down, grab

the handle closest to you with both hands.

• Arms extended toward the

pulley.

• Keep the elbows slightly bent.

FINISH

• Tighten the entire abdominal area

and slowly rotate your rib cage and arms up and away from the pulley toward your opposite knee and slightly above your head.

• Slowly reverse the motion,

returning to the Start position without losing muscle tension.

Abdominal Exercises

Reverse Crunch — Spinal Flexion

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

Flat Bench Back

Accessory:

None

Adjustable Arm Position:

None

Success Tips

• Keep your upper body, knees and hips

stationary. Relax your neck.

• Tighten your abs before you move.

• Allow exhalation up and inhalation

down without exaggerating breathing.

• Contract as far into the movement as

possible. Lower under control. Keep abs tight during entire motion.

START

START FINISH

• Lie on the bench, head toward the

engine, grasp bench for support.

• Bend your hips and knees until your legs are in a “seated”

position as shown above—knees

and hips at 90° angles.

• If maintaining this position is

difficult, move your knees toward your chest and maintain that position for the duration of this exercise. As you strengthen, this position will become easier.

FINISH

• Tighten your abs, and then slowly

curly your hips toward your rib cage. Move as far as you can without using your legs to get momentum.

• Do not curl up onto your shoulder

blades.

• Slowly reverse the motion,

returning to the Start position without relaxing.

Muscles worked:

Rectus Abdominus; Obliques; Transverse Abdominus

Bench Position:

Flat Bench Back

Accessory:

Handgrips

Adjustable Arm Position:

5 or 6

Success Tips

• Keep chest lifted, shoulders pinched, abs tight and slight arch in lower back.

• This exercise must be performed correctly—failure to do so could result in injury. Use only low resistance.

• Keep all motion in your torso.

• Move only as far as your muscles will

take you—do not use momentum to increase your range of motion

Trunk Rotation

START

• Sit sideways on the bench, one

side toward the engine. Grasp Hand Grip closest to you with both hands.

• Raise both arms up near

shoulder level, hands extended over the leg closest to the engine.

• Keep your elbows slightly bent.

FINISH

• Tighten your entire abdominal

area and slowly rotate your rib cage and arms away from the

engine 30-40°, as if you were

rotating with a rod through the middle of your spine.

• Slowly reverse the motion,

returning to the Start position without relaxing muscle tension.

Abdominal Exercises

Seated (Resisted) Abdominal Crunch — Spinal Flexion

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of each set.

• Move slowly to eliminate momentum.

• Allow exhalation down and inhalation

up without exaggerating breathing.

START

START FINISH

• Grasp the Hand Grips in both

hands, drawing them over your shoulders. Rest the back of your fists on your chest or shoulders, palms facing up.

• Lower back can start out flat or

in a normal arch, knees and hips are bent and feet should be flat on the floor.

FINISH

• Tighten your abs and curl only

your torso, slowly moving your ribs toward your hips. Move as far as you can without moving your hips or neck.

• Do not allow your lower back

to lose contact with the bench during this entire exercise.

• Slowly reverse the motion,

returning to the Start position without relaxing your abs.

Seated (Resisted) Oblique Abdominal Crunch — Spinal Oblique Flexion

Muscles worked:

Rectus Abdominus; Obliques

Bench Position:

45˚ incline

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Do not lift your head or chin—your head

should follow the rib motion rather than lead it. Maintain normal neck posture.

• Tighten your abs throughout the entire

exercise, relaxing only at the end of each set.

• Move slowly to eliminate momentum.

• Allow exhalation down and inhalation

up without exaggerating breathing.

START

START FINISH

• Cross one arm over the opposite

shoulder, grasp a Hand Grip, and rest the hand on your shoulder or chest, palm facing down.

• Lower back can start out flat or

in a normal arch, knees and hips are bent and feet should be flat on the floor.

FINISH

• Tighten your abs on the side with

the active arm, focusing on the side of your ribs to the front of your pelvis on that side.

• Slowly move diagonally, rotating

torso away from the side holding the Hand Grip, ribs turned toward the front of your pelvis.

• Crunch as deeply as you can,

keeping lower back on bench.

• Slowly reverse to the Start position

without resting.

Leg Exercises

Leg Extension

Muscles worked:

Quadriceps

Bench Position:

Leg Extension Seat

Accessory:

Leg Extension (refer to instructions for hooking up the cables for leg exercises); Leg Press Seat Back (optional)

Adjustable Arm Position:

Success Tips

• Use slow, controlled motion—do not “kick”

into the extension.

• Do not let your knees rotate outward

during the exercise. Keep kneecaps pointing up and straight forward.

• For additional stability, rest your back

against the Leg Press Seat Back. (Refer to instructions for attaching the Leg Press Seat Back accessory.)

START

START FINISH

• Sit on the Leg Extension Seat with

your knees near the pivot point and the lower roller pads in front of your shins (see Start image above).

• Adjust your thighs to hip-width,

pointing your knee caps forward.

• Grasp the sides of the seat to

stabilize yourself.

• Sit up straight, chest lifted, abs tight

and a slight arch in your lower back.

FINISH

• Tighten your quads and slowly

straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling.

• Slowly reverse the motion,

returning to the Start position without relaxing your quads.

Muscles worked:

Hamstrings

Bench Position:

Flat with leg curl attachment

Accessory:

Leg Extension (Refer to instructions for hooking up the cables for leg exercises.)

Adjustable Arm Position:

Success Tips

• Make sure you straighten your legs

under control; do not allow your knees to hyper- extend.

• Keep the chest lifted, abs tight and

maintain a very slight arch in the lower back.

• Try to relax the calf and foot muscles

focusing on the hamstrings.

Prone (Lying face down) Leg Curls

START

START FINISH

• Set up the leg curl attachment with the bar up as

shown, and the bench flat.

• Lie face down on the bench with your lower thighs on

the pad, the knees near the pivot point and the ankles under the foam roller pads.

• Point your knees straight down and tighten your inner

thigh muscles (as if you are squeezing them together) to stabilize.

• Place your hands on the bench for stability and your

forehead on the bench or turned to the side. Do not look up hyper-extending your neck.

• Tighten your abs to prevent spinal motion and very

slightly lift your thighs off the pad.

FINISH

• Slowly bend your knees, upward

and then toward your hips without moving your spine and without lifting your hips from the bench.

• Keep the hamstring tight. Slowly

straighten the legs, returning to the Start position without losing muscle tension.

• Do not allow them to fully

straighten or lock out.

Leg Exercises

Lying Leg Extension

Muscles worked:

Quadriceps

Bench Position:

Flat

Accessory:

Foot harness

Adjustable Arm Position:

Success Tips

• Keep your hip and upper thigh

motionless throughout the exercise.

• Lift your chest, keep your abs tight and

maintain a very slight arch in your low back.

START

START FINISH

• While sitting on the bench facing

the engine, attach one cable to the D-ring on the heel of the foot harness.

• Lie on the bench with your

hip flexed and knee bent to

approximately 90°.

• Tall users may have to modify

this position.

• Feet, ankles and knees should be

in line with the cables.

FINISH

• Without moving your hips, slowly

extend your leg, moving only your knee and lower leg.

• Slowly reverse the motion,

returning to the Start position without losing muscle tension.

Standing Hip Flexion w/ Knee Flexion

Muscles worked:

Iliacus, Psoas, Rectus Femoris

Bench Position:

Removed

Accessory:

Foot harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip and the knee.

• Keep the torso tight throughout the

motion.

START

START FINISH

• Stand on the platform on one

side of the seat rail facing away from the engine.

• Attach one cable to the D-ring on

the heel of the foot harness.

• Straighten but do not lock out the

support leg.

• Stand far enough away from the

pulley so that there is tension at the start of the motion.

FINISH

• Initiate the movement by lifting

your knee up toward your torso, allowing your knee to bend without allowing any movement in your waist or lower back.

• After lifting your knee as high

as possible, return to the Start position. Repeat with the other leg.

Leg Exercises

Standing Leg Kickback — Hip and Knee Extension

Muscles worked:

Gluteus Maximus; Hamstring muscles

Bench Position:

Removed

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your lower back.

• Do not bend from waist or lower back.

START

START FINISH

• Stand to one side of the Seat

Rail, facing the engine.

• Secure the Foot Harness around

the ankle furthest from the rail.

Bend this leg approximately 90°.

• Bend forward 30-40° from your

hips (not your waist) and very slightly bend the knee of your supporting leg.

FINISH

• Extend the active leg backwards,

straightening the knee.

• Slowly move your leg as far as

you can, without allowing any movement at the waist, knee or lower back.

• Slowly return to the Start position.

Muscles worked:

Gluteus Maximus; Hamstring muscles

Bench Position:

Removed

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a very slight arch in your lower back.

• Do not bend from waist or lower back.

• Keep tension on the cable. Do not let

the ball on the cable rest against the pulley.

Standing Hip Extension — (knee ﬂexed)

START

START FINISH

• Stand to one side of the Seat

Rail, facing the engine.

• Secure the Foot Harness around

the foot furthest from the rail.

Bend this leg approximately 90°.

• Bend forward 30-40° from your

hips (not your waist) and very slightly bend the knee of your supporting leg.

FINISH

• Initiate the movement by

tightening your glutes and hamstrings. Slowly pivot your leg from your hip. Move your entire leg backward, to a straight position.

• Slowly move your leg as far as

you can, without allowing any movement at the waist or lower back.

• Slowly return to Start position.

Leg Exercises

Ankle Eversion

Muscles worked:

Peroneals

Bench Position:

Flat Bench Forward

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Movement should occur only at the

ankle—keep the rest of your body motionless.

• Keep abs tight and do not lift your hips

or excessively arch your back.

• You should feel tension in the outside of

your calf throughout the entire motion

START

START FINISH

• Sit on the Bench, with one side

to the engine.

• Attach a Foot Harness on the

foot farthest from the pulley. Snap on the top ring to the cable.

• Straighten the attached leg and

sit up straight.

• Allow the foot to rotate toward

the engine, keeping tension in the cables.

FINISH

• Slowly rotate your foot outward,

away from engine.

• Then, maintaining tension, slowly

return to the Start position.

Muscles worked:

Tibialis Anterior and Posterior

Bench Position:

Flat Bench Forward

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Movement should occur only at the

ankle—keep the rest of your body motionless.

• Keep abs tight and do not lift your hips

or excessively arch your back.

• You should feel tension in the inside of

your calf throughout the entire motion

Ankle Inversion

START

START FINISH

• Sit on the Bench, with one side

to the engine.

• Attach a Foot Harness on the

foot closest to pulley.

• Straighten the attached leg and

sit up straight.

• Allow the foot to rotate toward

the engine, keeping tension in the cables.

FINISH

• Slowly rotate your foot inward,

away from engine.

• Then, maintaining tension, slowly

return to the Start position.

Leg Exercises

Hip Abduction

Muscles worked:

Gluteus Minimus; Gluteus Medius; Tensor Fasciae Latae

Bench Position:

Not used

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Keep your chest lifted, spine aligned, abs

tight and a slight arch in your lower back.

• Do not bend from waist or lower back.

• Keep your abs tight throughout movement.

• Keep working leg straight or only very

slightly bent.

• Use only a small range of motion.

VARIATIONS

You can perform hip abduction exercises from a seated position, as well.

START

START FINISH

• Stand to one side of the Seat Rail,

one side next to engine.

• Secure Foot Harness on the foot

furthest from the engine. Keep leg slightly bent.

• Adjust your position so that there

is some tension in the cables at the start of this exercise.

• You may use your hand on the swing

arm to stabilize movement.

FINISH

• Slowly move the attached leg

outward, away from the engine,

at a 30-45° angle, keeping your

hips and spine motionless.

• Slowly return to the Start position

without relaxing tension in your leg.

• Keep your hips level during

movement.

Muscles worked:

Adductors; Gluteus Medius

Bench Position:

Not used

Accessory:

Foot Harness

Adjustable Arm Position:

Success Tips

• Keep your chest lifted, spine aligned, abs

tight and a slight arch in your lower back.

• Do not bend from waist or lower back.

• Keep your abs tight throughout movement.

• Keep working leg straight or only very

slightly bent.

• Use only a small range of motion.

VARIATIONS

You can perform hip adduction exercises from a seated position, as well.

Hip Adduction

START

START FINISH

• Stand to one side of the Seat Rail,

one side next to engine.

• Secure Foot Harness on the foot

closest to the engine. Keep leg slightly bent.

• Adjust your position so that there

is some tension in the cables at the start of this exercise.

• You may use your hand on the swing

arm to stabilize movement.

FINISH

• Slowly move the attached leg

inward, away from the engine, at

a 30-45° angle, keeping your hips

and spine motionless.

• Slowly return to the Start position

without relaxing tension in your leg.

• Keep your hips level during

movement.

Leg Exercises

Standing Hip Flexion

Muscles worked:

Iliacus, Psoas, Rectus Femoris

Bench Position:

Removed

Accessory:

Foot harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip.

• Keep the torso tight throughout the

motion.

START

START FINISH

• Stand on the platform on one side

of the seat rail facing away from the engine.

• Attach one cable to the D-ring on

the heel of the foot harness.

• Straighten but do not lock out the

support leg.

• Stand far enough away from the

pulley so that there is tension at the start of the motion.

FINISH

• Initiate the movement by moving

you whole leg forward, without allowing any movement in your waist or lower back.

• After moving your leg as far as

possible possible, return to the Start position. Repeat with the other leg.

Muscles worked:

Gracilis, Adductor Magnus

Bench Position:

Removed

Accessory:

Foot harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip.

• Keep the torso tight throughout the

motion.

Standing Hip Internal Rotation

START

START FINISH

• Stand on the platform on one side

of the seat rail facing sideways from the engine.

• Attach one cable to the D-ring on

the foot closest to the pulley on the outside edge near the front of your foot.

• Straighten but do not lock out the

support leg.

• Stand far enough away from the

pulley so that there is tension at the start of the motion.

FINISH

• Initiate the movement by moving

you whole leg by rotating at the hip, without allowing any movement in your waist or lower back.

• After rotating your leg as far

as possible, return to the Start position.

• Repeat with the other leg.

Leg Exercises

Standing Hip External Rotation

Muscles worked:

Glute medius posterior ﬁbers, Piraformis and other deep rotators

Bench Position:

Removed

Accessory:

Foot harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip.

• Keep the torso tight throughout the

motion.

START

START FINISH

• Stand on the platform on one

side of the seat rail facing sideways from the engine.

• Attach one cable to the D-ring

on the outside foot near the front inside edge.

• Straighten but do not lock out the

support leg.

• Stand far enough away from the

pulley so that there is tension at the start of the motion.

FINISH

• Initiate the movement by moving

you whole leg by rotating at the hip, without allowing any movement in your waist or lower back.

• After rotating your leg as far

as possible, return to the Start position.

• Repeat with the other leg.

Muscles worked:

Tensor Facia late, Piriformis, Glute medius anterior ﬁbers

Bench Position:

Removed

Accessory:

Foot harness

Adjustable Arm Position:

Success Tips

• Make sure all the motion is occurring at

your hip.

• Keep the torso tight throughout the

motion.

Lying Hip Internal Rotation

START

START FINISH

• Attach one cable to the D-ring on

the foot closest to the pulley on the outside edge near the front of your foot.

• Lie on your back with your hip and knee flexed to 90°.

• Position yourself so the cable is

pulling at a 90 degree angle off the foot harness.

• Lie far enough away from the

pulley so that there is tension at the start of the motion.

FINISH

• Initiate the movement by moving

your whole leg by rotating at the hip, without allowing any movement in your waist or lower back.

• After rotating your leg as far

as possible, return to the Start position.

• Repeat with the other leg.

Leg Exercises

Leg Press

Muscles worked:

Quadriceps

Bench Position:

Removed

Accessory:

Sliding seat; Leg Press Plate

Adjustable Arm Position:

Success Tips

• Keep your spine in good posture.

• Straighten but do not lock your knees.

• Keep your quads tightened throughout

the entire motion.

• Do not use momentum, MOVE SLOWLY.

• Lift your chest, tighten your abs and

maintain a very slight arch in your lower back.

START

START FINISH

• Remove the bench and unlock the

rowing seat. (Refer to instructions for hooking up the cables for Leg Press exercises.)

• Sit facing the engine, your feet on

the leg press plate.

• Bend your knees and hips slowly

allowing yourself to slide toward the engine.

• Rest your hands in a comfortable

position.

FINISH

• Straighten your legs, but do not

lock your knees.

• Limit your slide to a position that

allows you to still maintain good spinal posture, with your chest lifted, abs tight and a slight arch in your lower back.

• Slowly return to the Start

position.

VARIATION

Single Leg - Leg Press – Knee Extension w/ hip extension

Muscles worked:

Quadriceps

Bench Position:

Sliding seat; Leg Press Plate

Accessory:

Foot Plate; Leg Press Seat Back

Adjustable Arm Position:

Success Tips

• Keep your spine in good posture.

• Tighten, but do not lock your knees.

• Keep your quads tight through the entire

motion.

• Move slowly and under control.

• Lift your chest, keep your abs tight and

maintain a very slight arch in your low back.

• Remove the bench and set up the

machine with the sliding seat, back support pad and leg press plate. (Refer to instructions for hooking up the cables for Leg Press exercises.)

• Sit facing the engine with your foot on

the foot plate positioned comfortably for you to press with one leg at a time.

• Bend your knees and hips allowing

yourself to slide toward the engine.

• Limit this Start position that still allows

you to maintain good posture and from

flexing your knee past 90°.

START FINISH

• Straighten your leg by pressing

through your heel without taking your front foot off the plate. Move to a straightened position without locking out your knees.

• Slowly reverse the motion,

returning to the Start position without losing muscle tension.

Leg Exercises

Calf Raise

Muscles worked:

Gastrocnemius; Soleus

Bench Position:

Removed

Accessory:

Sliding seat; Foot Harness; Leg Press Plate

Adjustable Arm Position:

Success Tips

• Keep your chest lifted, spine aligned,

abs tight and a slight arch in your lower back.

• Do not bend from waist or lower back.

• Keep your abs tight throughout

movement.

• Keep legs straight or only very slightly

bent.

• Use only a small range of motion.

START

START FINISH

• Remove the bench and unlock the

rowing seat. (Refer to instructions for hooking up the cables for Leg Press exercises.)

• Sit on the seat facing the engine.

• Place the balls of your feet on the Leg

Press Plate.

• Push back and straighten your legs,

but do not lock your knees.

FINISH

• Slowly press the balls of your

feet into the frame and pull your heels towards your knees

• Slowly return to the Start position

without relaxing.

Muscles worked:

Tibia Dorsi

Bench Position:

Removed

Accessory:

Sliding seat; Foot Harness

Adjustable Arm Position:

Success Tips

• Move only at the ankle.

• Move your toe as far forward as

possible, but don’t let the handle slip off.

Dorsi Flexion

START

START FINISH

• Sit on the bench facing toward

the engine.

• Attach the Foot Harness on your

right foot, bend your knee, place your heel on the bench, and sit upright so that there is tension on the cable.

• Your left foot should be flat on the platform, hands on your waist.

FINISH

• Slowly pull the top of your foot

toward you.

• Slowly return to the Start

position.

• Repeat with the left ankle.

Muscle Chart

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External Obliques

Brachioradialis

Pronator Teres

Flexor Carpi Radialis

Tensor Fasciae Latae

Iliopsoas

Pectineus

Quadriceps:

• Rectus Femoris

• Vastus Lateralis

• Vastus Medialis

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Erector

Spinae

Gluteus Medius

Gluteus

Maximus

Adductor

Magnus

Hamstrings:

• Biceps Femoris

• Semitendinosus

• Semimembranosus

Peroneus Longus

Extensor Digitorum Longus

Tibialis Anterior

Sartorius

Gastrocnemius

Soleus

Exercise Log

Please feel free to make copies of this chart to continue your exercise log.

EXERCISE DATE DATE DAT E DATE DATE DATE

Bench Press

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

10, 9

120, 130

Sets

Reps

Resistance

Bowflex Revolution® 100% Satisfaction Guarantee

We want you to know that your Bowﬂex Revolution® machine is a superior product. Your

satisfaction is guaranteed. If, for any reason, you are not 100% satisﬁed with your Bowﬂex Revolution® machine, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling.

This Bowﬂex Revolution® Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc. This guarantee does not apply to sales made by dealers or distributors.

1. Call a Bowﬂex® Representative at 1-800-NAUTILUS (1-800-628-8458) for a Return Authorization Number (RMA). An RMA will be granted if:

a. The Bowﬂex Revolution® exercise machine was purchased directly from Nautilus, Inc. b. The request to return the product is within 6 weeks of the delivery date of your merchandise.

2. If an RMA is granted, the following instructions will prevent delays in the processing of your refund.

a. The merchandise must be returned to the address given to you at the time of the Return Authorization Call. b. All returned merchandise must be properly packaged in good condition, preferably in the original boxes. c. The exterior of the boxes should be marked clearly with:

• Return Authorization Number

• Your Name

• Your Address

• Your Phone Number

d. Additionally, a piece of paper with your name, address and phone number or copies of your original invoice should be placed in each box of merchandise. e. Your RMA number is time sensitive. Your shipment must be post marked within two weeks from the date the TreadClimber® Representative issued the Return Authorization Number.

NOTE: You are responsible for return shipping and for any damage or loss to merchandise that occur during return shipment. Nautilus recommends that you obtain tracking numbers and insure your shipment.

Unauthorized Returns

Nautilus, Inc. deﬁnes an unauthorized return as any merchandise returned to our facilities without a valid and current Return Merchandise Authorization (RMA) number issued by Nautilus. Failure to properly mark packages with a valid RMA number, or allowing an RMA number to expire, will cause Nautilus, Inc. to consider a return unauthorized. Any merchandise returned without a RMA number will not be subject to a refund or credit and Nautilus will discard the product. The customer assumes all shipping and handling charges for any unauthorized return.

Bowflex Revolution User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual