HIGH PULLEY POSITION
LAT PULL-DOWNS.
Sit facing the machine with the legs under the pads, gripping the bar in with a wide overhand grip, inhale and bring the bar down to the sternal notch while puffing out the chest and pulling the elbows back. Exhale at the end of the movement.
This exercise develops the bulk of the back, it mainly works the upper and central fibres of the latissimus dorsi. It also solicits the trapezius (middle and lower portions), the rhomboids, the biceps brachii, the brachialis and, to a lesser extent, the pectorals.
BACK LAT PULL-DOWNS
Sit facing the machine with the thighs positioned under the pads, grasping the bar with a wide overhand grip, inhale and pull the bar down to the back of the neck, bringing the elbows alongside the body, exhale at the end of the movement.
This exercise develops the width of the back, it works the latissimus dorsi (mainly the lateral and lower fibres) and the teres major. It also works the forearm flexors (biceps brachii, brachialis, and brachioradialis), as well as the rhomboids, and the lower portion of the trapezius when the shoulder blades are pulled together.
Back lat pull-downs help beginners develop enough strength to move on to chin-ups.
SINGLE HI/LOW PULLEY POSITION:
PULLEY BICEP CURL
Stand facing the machine and grasp the handle with an underhand grip, inhale and bend the elbow, exhale at the end of the movement.
This exercise focuses the effort on the biceps brachii and works the muscle intensely.
REVERSE PUSH-DOWN
Stand facing the machine and grasp the handle with the elbow aligned to the body, extend the arm making sure to keep the elbows close to the body. Exhale at the end of the movement.
This isolation exercise engages the triceps and the anconeus.
When using heavy weights lean forward with the torso to improve stability. Beginners can use this exercise to develop enough strength to move on to more difficult exercises. The best results are obtained with sets of 10 to 15 reps.
STRAIGHT ARM PULL-DOWNS
Stand facing the machine, feet slightly apart, grip the bar with an overhand grip, arms extended and shoulder width apart, fix the back and contract the abdominal core. Inhale and bring the bar to the thighs while keeping the arms extended (elbows can be slightly bent). Exhale at the end of the movement.
This exercise, which works the latissimus dorsi, strengthens the teres major and the long head of the triceps, which greatly stabilises the arm-trunk hinge.
HIGH PULLEY CRUNCHES
Kneel in front of the machine, holding the handle behind the neck, inhale and roll the spine as you lower the sternum toward the pubis. Exhale during the movement.
This movement is never performed with heavy weights. Concentrate on feeling the muscles contract, mainly the rectus abdominis, in order to focus the work on the abdominal core.
LOW PULLEY CRUNCHES
Stand on one leg with the other leg in the ankle cuff and the hand of the supporting leg holding on to the machine or any other object, pull the cable across the support leg.
This exercise works the adductor group (pectineus, adductors brevis, longus and magnus and gracilis). This is excellent to define the inside of the thighs, for which sets of high repetitions are required.
LOW PULLEY ROWING
Sit facing the machine, feet resting on the foot pad and torso bent forward, inhale and bring the handle to the base of the sternum by straightening the back and bringing the elbows back as far as possible. Exhale at the end of the movement and return smoothly to the initial position.
This exercise works the bulk of the back, it focuses the effort on the latissimus dorsi, teres major , the posterior deltoid, biceps brachii and brachioradialis, and at the end of the movement, when the shoulder blades come together, the trapezius and the rhomboids.
While raising the chest, the spinal muscles also contribute. Allowing the weight to pull you on the return movement helps to develop back flexibility.
Attention: To prevent back injury never round the back when performing seated rows with heavy weights.
LOW PULLEY ROWING POSITION
In the low pulley rowing position you can use the exercises described for the X390.
And in the fourth fixed high pulley position without seat, you can exercise the triceps:
- Stand facing the machine and grasp the handle with the elbows aligned to the body, extend the arm making sure to keep the elbows close to the body. Exhale at the end of the movement.
- This isolation exercise engages the triceps and the anconeus.
- The variation using a rope rather than a handle engages the lateral head of the triceps more intensely. Performing the movement with an underhand grip requires more contribution from the medial head of triceps. Hold an isometric contraction for one or two seconds at the end of the movement to feel the effort more intensely.
- When using heavy weights lean forward with the torso to improve stability. Beginners can use this exercise to develop enough strength to move on to more difficult exercises. The best results are obtained with sets of 10 to 15 reps.
