Gregster GRG-HG-015 Mode D'emploi page 25

6. TRAINING
ROWING WITH THE LOWER PULLEY
Attach the "T" bar to the lower pulley and sit
down with your feet against the crossbeam.
While sitting, slightly bend forward with your
legs extended; bend your back and then pull
the "T" bar towards your hips with your elbows
tight against the body.
BICEP CURLS
Attach the "T" bar to the lower pulley and hold
the bar. Stand with your arms straight and your
elbows tight against the body. Pull the bar up
as far as possible, only moving your forearm.
GRG-HG-015-IM-02-DE+GB+FR.indb 46-47
LIFTING THE KNEES
Attach the "T" bar to the lower pulley. Lie on
your back with your legs (toes almost straight)
up. Place the "T" barbetween your feet. Pull the
knees as far as possible towards your chest.
PREACHER CURLS
Attach the "T" bar to the lower pulley and the
roller pads to the upper hole. Sit down on the
seat cushion, bend forward and grab the bar.
While doing so, push your elbows against the
roller pads. With a curving movement, pull up
the bar as far as possible.
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6. TRAINING
PREACHER CURLS – REVERSED GRIP
Same as for preacher curls, but with reversed
grip. You might discover that your forearm
grasp might be limited for this exercise but
not the strength of your biceps.
LEG FLEX
Do this exercise with one leg after the other.
Attach the roller pads to the upper hole. Push
the leg with your knee as far as possible against
the upper pads.
WRIST CURLS
Attach the "T" bar to the lower pulley and
the roller pads to the upper hole. Place your
forearms on the roller pads while grabbing the
pull bar. "Turn" your wrists as far as possible.
Reverse the grasp to train your forearm
extensor.
LEG EXTENSION
Attach the roller pads to the lower hole. Place
your legs around the roller pads and grab the
bottom of the seat. Slowly extend your legs.
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