Exercise Descriptions - Arms; One Arm Standing Row; Bent Over Row; Back Hyper - Hoist Fitness Fitness trainer Workout Manual

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Table Of Contents

Table of Contents

:: ONE ARM STANDING ROW

1. Attach a strap handle to the middle pulley.

2. Stand facing the machine and grip the handle in one hand.

Place your other hand on the press arm for support. (2001

use pec arm)

3. From a straight arm position pull arm towards your body,

keeping elbow close to your side.

4. Slowly return to the starting position.

:: BENT OVER ROW

1. Attach the strap handle to the lower pulley.

2. Grasp the handle. Bend over using the machine for support

keeping knees bent. Do not bend over more than 90

degrees.

3. Pull arm upward keeping your elbow close to your body. 4.

Slowly return to the starting position.

:: BACK HYPER

1. Lock the leg extension arm with the hook latch and attach the

strap handles to the lower pulley.

2. Adjust the upper roller pads to hit at the top of the thighs.

3. Straddle the seat, angle legs back slightly and lean against

the roller pads. Bend your upper body over 90 degrees, grip

and hold the strap handles against your chest throughout the

movement

4. Arc body upward, but not fully erect

5. Slowly return to the starting position.

:: CHIN UP

1. Adjust pad height. Make sure pad is not touching the ground

when arms are fully extended.

2. Adjust weight stack pin to desired weight assisted level.

3. Position hands at desired point on pull up bar. Palms should

be facing away from you.

4. Keeping hands, wrists, and elbows in a straight line, pull

yourself upward as far as your ﬂexibility will allow.

5. Hold your position for a full second, then lower yourself until

arms are fully extended.