Back and Bicep

• While maintaining arch in back, reach high on rope with right hand, draw rope down and toward right, twist torso in direction of pull. Bring elbow behind back. Release rope when hand reaches bottom of rib cage. Repeat on left side and continue alternating from side to side.

Chest and Tricep

• While maintaining slight hollow in torso, reach high on rope with right hand, bring elbow down and toward center-line extending forearm between legs. Release rope at full extension. Repeat on left side and continue alternating from side to side. Variation: At full extension of forearm, crunch side-to-side (right shoulder to right hip, left shoulder to left hip.)

Lat

• While maintaining arch in back, reach high on rope with right hand, maintain straight arm, pull down and release rope at bottom of stroke. Repeat on left side and continue alternating from side to side.

Double Lat

• While maintaining arch in back, reach high on rope with both hands, maintain straight arms, pull down sharply while bringing ribs in. Finish with forearms between legs in a tight crunch (hollow) position. Alternate grip (left on top, right on top.)

Bicep (focus outer head) and Shoulder

• While maintaining arch in back, reach high on rope with right hand in reverse grip (thumbs down), draw hand to sternum while keeping elbow above shoulder height. Release rope at chest. Repeat on left side and continue alternating from side to side.

Bicep, Shoulder, Obliques

• While maintaining arch in back, reach high on rope with right hand in reverse grip (thumb down) and draw hand down center-line toward sternum while bringing right elbow to outside of right hip. Palm will face away from body. Release rope at chest. Repeat on left side and continue alternating from side to side. (Focus of this exercise is an oblique crunch.)

Bicep and Shoulder

• Facing away from machine, reach high above and behind head to rope, reverse grip rope (thumb down), draw hand down and towards back of neck while maintaining elbow at ear height. Release and repeat, alternating from side to side.

Pectoral

• While maintaining slight hollow in torso, reach to rope at shoulder height, maintain straight arm and cross center-line and release rope at outside of left leg. Repeat and alternate from side to side.

Tricep

• While keeping elbows tucked to ribs reach hand up (approximately shoulder height) to rope with right hand in regular grip (thumbs up). Press forearm down between legs, release rope at full extension. Repeat on left side and continue alternating from side to side. Variation: Perform exercise in standing position.