Upper Position Exercises

Exercises with the Double Handle

1.   Strengthen the Stomach – Toe Touches

Fasten the two handles to the poly cable.  Stand facing the unit.  Grasp one handle in each hand.  Place your feet shoulder width apart and stretch your arms forward and parallel to the floor.  Move away from the unit until the poly cable is taut.  Bend forward and touch your toes, keeping your arms straight and knees locked.  Return to the starting position.

Tip:  Bend your knees slightly.

2.   Strengthen the Lower Back – Alternate Toe                     Touches

Fasten the two handles to the poly cable.  Stand facing the unit.  Grasp one handle in each hand.  Place your feet shoulder width apart and stretch your arms sideways and parallel to the floor.  Move away from the unit until the poly cable is taut.  Bend forward and touch a foot with the opposite arm while swinging the other arm back.  Return to the starting position and repeat with your other arm.  A left and right cycle counts as one repetition

Tip:  Try to touch the outer edge of each foot.

3.   Strengthen the Back of the Upper Arms – Triceps           Pull

Fasten the two handles to the poly cable.  Stand facing the unit.  Grasp each handle with an overhand grip.  Move away from the unit until the poly cable is taut.  Hold your arms straight, parallel to the floor.  Press down with your arms until the arms pass by your body.  Return to the starting position to complete one repetition.

Tip:  You will probably want to shorten the cord-lock adjustment.

4.   Tone the Hips, Waist, and Triceps – Trunk Twister

Fasten the two handles to the poly cable.  Stand facing the unit.  Grasp one handle in each hand and move away from the unit until the poly cable is taut.  Place your feet shoulder width apart and stretch your arms sideways and parallel to the floor.  Swing each arm forward and back by twisting at your hips and waist.  A left and right cycle counts as one repetition.

Tip:  Try to keep your feet firmly planted and legs straight during this exercise.

5.   Strengthen the Back and Stomach Muscles – Good         Mornings

Fasten the two handles to the poly cable.  Stand facing away from the unit.  Place one handle over each shoulder and grasp each handle.  Hold your elbows at your side and your arms bent, with your hands touching your shoulders.  Move away from the unit until the poly cable is taut.  Bend slowly forward as far as possible.  Return slowly to the starting position.

Tip:  Your feet should not move during this exercise.

6.   Build the Shoulders and Upper Arms – Swimming           Crawl Stroke  

Fasten the two handles to the poly cable.  Stand with your back to the unit.  Grasp one handle in each hand and move away from the unit until the poly cable is taut.  Stretch your arms down.  Do a crawl stroke by swinging first your left and then your right arm back, up, forward, and down.

Tip:  Turn your head sideways to breathe like a swimmer.

7.   Strengthen the Arms, Upper Chest, and Shoulders –       Soccer Throw-In

Fasten the two handles to the poly cable.  Stand facing away from the unit.  Grasp one handle in each hand with your arms bent behind your head and your palms facing each other.  Move away from the unit until the poly cable is taut.  Do an overhead pass by straightening both arms, swinging them forward and stepping forward with one foot.  Return to the starting position.

Tip:  Snap your wrists at the end of the forward movement to copy a throw-in motion.

8.   Strengthen the Wrists and Forearms – Two-Hand           Wrist Curl

Fasten the two handles to the poly cable.  Stand facing the unit.  Grasp one handle in each hand with an underhand grasp.  Hold your elbows against your sides and bend them to a 45o angle.  Move away from the unit until the poly cable is taut.  Raise your hands by bending your wrists.  Return to the starting position.

9.   Strengthen the Wrists and Forearms – Two-Hand           Reverse Wrist Curl

Fasten the two handles to the poly cable.  Stand facing the unit. Grasp one handle in each hand with an overhand grasp.  Hold your elbows against your sides and bend them so that your forearms are parallel to the floor.  Move away from the unit until the poly cable is taut.  Lower your hands by bend- ing your wrists.  Return to the starting position.

Tip:  Squeeze the handles before you bend your wrists to build a strong grip.

Exercises with the Single Handle

10.   Strengthen the Upper Back – Archery Draw-Strokes

Fasten the single handle to the poly cable.  With your arms extended towards the unit, move away from the unit until the poly cable is taut.  Turn at a right angle to the unit, standing with the arm holding the handle farthest away from the unit.  Turn your head and eyes toward the unit.  Copy drawing a bow by drawing your hand across your face and holding it briefly behind your ear.  Return to the starting position and repeat with your other arm.

11.   Build the Arms, Shoulders, and Chest – Javelin,            Shot-Put Toss

Fasten the single handle to the poly cable.  Stand at a right angle to the unit.  Grasp the handle with your hand nearest the unit and with your arm bent so that your hand is next to your shoulder.  Step forward with your foot opposite your handle-holding arm.  Do a shot put by stretching your arm up and forward.  Return to the starting position and repeat with your other arm.

Tip:  Turn your hips and snap your wrist to copy a shot-putter’s motion.

12.   Strengthen the Arms and Shoulders – Bowling Roll         – Soft Ball Pitch

Fasten the single handle to the poly cable.  Stand facing away from the unit. Grasp the handle with your throwing arm extended back as far as possible.  Move away from the unit until the poly cable is taut.  Complete a repetition by moving your arm through the arc of your bowling or underhand pitching stroke.  While performing this exercise, step forward with your foot opposite your handle-holding arm.

Exercise with the Ankle Strap

13.   Build the Leg Muscles – Soccer Instep Kick

Fasten the ankle strap to the poly cable.  Stand at right angles to the unit.  Attach the ankle strap to the leg closest to the unit.  Move away from the unit until the poly cable is taut.  Step forward with your free leg and shift your weight to it.  Do soccer instep kicks by swinging your attached leg forward and across your free leg.  Return to the starting position and repeat with your other leg.

Tip:  Try to keep your toes close to the floor.

"If you want it, you must

obtain it by great labour."