Upright Cable ROW Deltoids & Trapezius

PULL/CHIN UP (LATISSIMUS DORSI, TRAPEZIUS, AND BICEPS)

Grasp the handlebars with a pronated (overhand), supinated (underhand), or neutral grip (palms facing one another). If possible, begin hanging with arms at full extension; Pull straight up until your chin reaches hand height or higher. Slowly return to start position and repeat.

MILITARY PRESS/CLEAN & JERK (ANTERIOR & MEDIAL DELTOIDS, LUMBAR SPINE, HAMSTRINGS, GLUTES, QUADRICEPS, AND FOREARM GROUP)

Adjust each side to knee level or slightly higher and attach the multi-swivel bar. Grasp the bar with a pronated (overhand) grip at shoulder width or narrower; Looking straight ahead with knees slightly bent, clean the weight to shoulder height and press directly overhead, until full arm extension is achieved. Be careful not to arch your back excessively when finishing the press movement. Slowly return to start position and repeat.

UPRIGHT CABLE ROW (DELTOIDS & TRAPEZIUS)

Position each side to knee height. Attach the multi-swivel bar. Reach down and grasp the bar evenly with a narrow pronated grip (overhand). Stand erect with arms at full extension. Keeping the bar as close to your body as possible, pull the bar straight up to chin level. Your elbows should flare out to the sides. Slowly lower and repeat.

SIDE LATERALS (MEDIAL DELTOIDS & TRAPEZIUS)

Attach the individual handles to each side and adjust so that the handle on one side is at upper thigh height and the opposite side is two holes lower. While facing the machine, grab the right side with your left hand and the left side with your right hand, using a neutral (palms facing one another) grip. With your elbows and knees slightly bent, head fixated straight ahead, pull the handles up and out to the sides, stopping at shoulder height. Pause briefly, before slowly returning to the start position. Repeat.