an existing client, referring to the workout log:
- Set the weight
- Set the seat position.
- Seat the client and skip to step 3.
a new client:
- Remove the weight pin or select a very light setting.
the brake lever and slide the seat to its highest position.
- Seat the client.
on the foot lever to bring the movement arm forward to the point where the client
can put their elbows on the elbow pads easily, and have them rest their hands
on the bar above the elbow pads.
- Tell them to use their elbows to pull
the movement arm down, and as far behind their back as possible.
- If the
movement bar hits their legs, release the brake lever to lower the seat until
the bar clears their legs.
- The shoulder joints and the the pivot points
of the movement bar should be aligned, so you may have to lower the seat further
for a taller client.
- Step on the foot lever, have the client remove their
arms from the movement arm, and return the movement arm to the starting position.
the weight pin
- It is not necessary for the feet to be in contact
with the floor, but if having the legs dangle stresses a client injury, provide
a footstool, but note that if a footstool is used, it may get in the way of
the foot lever, so be prepared to move the footstool as the client nears failure..
the client fasten the seat belt and pull it snug.
- Step on the foot lever
and have the client reach up and put their elbows onto the elbow pads. Tell them
to rest their hands on the upper bar, but not to grip it tightly.
for newer clients
Include any of the following points:
- This exercise
works your back, primarily your lats, the largest muscles in the upper body. You
will feel your shoulders, biceps, triceps and even your abs working at different
times while performing this movement. But try to focus on your lats, to avoid
reaching failure with any of the smaller, secondary muscles first.
your head neutral, and look straight ahead or close your eyes.
- Relax your
shoulders and keep your shoulder blades flat on your back.
- Pressing on
your elbows, pull the movement arm bar to your belt.
- A critical part of
the exercise is the last 2 inches of the pull, and the first 2-3 inches on the
negative phase (as you begin to return the bar to its starting position).
your shoulder blades together with the bar at your belt for a couple of seconds,
and then slowly begin the negative phase, resisting with your lats.
you can no longer move the weight, I will provide extra resistance for ten seconds
with the bar either close to your belly or near the midpoint of the move. Pull
against that resistance as hard as you can for the full ten seconds.
Position yourself to the side of the machine, count down and
begin the exercise: 3, 2, 1, begin, 1, 2, 3...
(use shortest version possible for client)
Crunches to move
Use your lats (not your abs or your shoulders)
Pull all the way back (back to your belly).
Moves the head
in any direction
or forearms.||Relax (or Release) the grip.|
Trainer Resistance failure
As the client approaches failure, apply trainer resistance,
starting either from the point of greatest flexion (i.e., with the bar as close
to the client's belt as possible), or from the midpoint of the move, with the
elbows at about shoulder height. Caution: As the client approaches failure,
be prepared to use the foot lever to stop the movement arm from slamming down
to its resting position with the client's elbows still on the elbow pads. This
can damage the shoulders. To apply resistance:
- Take a split stance
facing the machine.
- Take hold of a vertical frame member with your left
hand, and grab the top of the pullover bar with your right.
- Tell the client
you are beginning to apply additional resistance, and count from 1-10 as the client
resists (to failure) as you press the bar up or back.
- Step on the weight-assist
bar, have the client remove their arms from the elbow pads, and lower the weights.
use 1-rep video
to top. Back to Exercise Directory.