Home Gym Owner's Manual

Arm Exercises
57
Upper Body Opposition Push-Pull
START FINISH
START
• Grasp the Hand Grips,
keeping the one attached to
the Lat Tower in an overhand
grip and the one attached to
the Adjustable Arm Cable in
an underhand grip.
• Bend your forearms at a 90°
angle from your upper arms,
which should be at 90° angles
from your torso.
• Slowly raise the Adjustable
Arm Cable arm while
simultaneously lowering the
Lat Cable arm, until each
arm has reached full possible
extension in opposition to
each other.
• Slowly reverse, returning to
Start position.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Seated—facing outward.
Accessory:
Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9, and 7
Success Tips
• Lift your chest and keep your knees
bent and feet on Platform.
• For this exercise, one Hand Grip
is attached to a Lat Cable and
one Hand Grip is attached to an
Adjustable Arm Cable. Alternate
sides to build muscle evenly.
• 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.
Standing French Press — Elbow Extension from a Shoulder Flexed Position
START FINISH
START
• 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
Grip” position, elbows bent and
pointing forward, hands behind
the shoulders.
• Keep your elbows in line with
the cables throughout the
movement, and wrists straight.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
overhead.
• Stop your motion before your
elbows are completely straight,
and reverse the motion, slowly
returning to the Start position
maintaining tension on the
muscle.
FINISH
Muscles worked:
Triceps. Also ankles, knees, hips and
core in stabilization.
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
0 or 1
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.