ABS / BACK
Muscle Groups: Rectus Abdominis of the abdomen, Erector Spinae of the lower back.
Exercise: Sit down & grasp the handles with elbows pointing forward. Bend over, bringing your elbows toward your knees, then lift you upper body up to the starting position.
Proper form: Bend over only as far as you are comfortable. Concentrate on using your stomach muscles (rather than your arms) to pull you down.
Tips: Move deliberately – Do not jerk.
Keep your butt against the back rest.
BICEP / TRICEP
Muscle Groups: Biceps & Triceps of the arm
Exercise: Sit down & place arms over the pads with palms up. Reach down to grasp the handle & pull up to the correct length. While keeping your upper arms still, pull handle up by bending your arms toward you. Return to starting position by pushing handles down & straightening arms.
Proper Form: Be sure to line up your elbows with the apparatus´s point of axis.
Tips: Keep your back straight and neck relaxed.
CHEST PRESS ROW
Muscle Groups: Pectoralis in the chest, Triceps & Biceps of the arms, Rhomboid & Latissimus of the back
Exercise: Select the handle-height for you. Grasp the handles & push away from your body; after full extension, pull the handles toward you.
Proper form: Keep your shoulders down. Your elbows should point outward (not toward the floor) & should stay at the same level as your hands, parallel to the floor.
Tips: Keep your back flat against the back rest; do not arch your back. Do not lock your elbows.
INNER / OUTER THIGH
Muscle Groups: Adductors & Abductors of the thighs
Exercise: Sit down & grasp the handles, then place your legs into position on the pads. Bring legs apart, then together.
Proper form: Knees should be slightly bent and toes pointing up.
Tips: Keep your back flat against the back rest; do not arch your back.
Be Careful: Please use extra care when entering & exiting this apparatus. The safest entry & exit is from the front, as the pads are spread apart.