Soloflex Manual

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The SOLOFLEX Web Manual

A Compilation of the Openly Available Documentation

on the SOLOFLEX Website(www.soloflex.com)

Compiled by Jason Leigh [email protected]

Disclaimer

This document is NOT the SOLOFLEX Manual that comes

with the machine. It is merely a compilation of all the pages

that SOLOFLEX makes openly available on the Web.

If you use this document, you claim sole responsibility for

any damages that may be caused by its use, misuse, or distribution. I do not claim any ownership to the content in

this document. The content belongs to SOLOFLEX and I

make no profit from compiling this document.

Happy Workout!

Version: Saturday, January 10, 2004



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step 1) Place the stabilizer on thefloor, ears pointed toward you.

step 2) Set the bolt, nut, 2 washers,and 2 wrenches on the floor bythe stabilizer.

step 3) Place the mainframe into thestabilizer ears.

If you have any questions about theassembly of your Soloflex machine

please call one of our SoloflexCustomer Service

Representatives, 1-800-547-8802,503-640-8891, or e-mail us at

[email protected]

step 4) Hold mainframe in placewhile inserting bolt. When boltingthe mainframe to the stabilizer, besure one washer rests between thebolt head and the machine and theother washer between the nut andthe machine.

step 5) Make sure the mainframe andthe stabilizer are flush, then troquethe bolt very tightly.

1 assembly guide | 2 soloflex assembly | 3 configuring soloflex | 4 butterfly assembly | 5 leg extension assembly


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placing the bench

step 1) Place the bench legs in thestabilizer supports, legs leaningaway from the mainframe.

step 2) Rest the bench on the benchlegs, slide the bench ears aroundthe mainframe.

step 3) Insert the black bench pin intothe desired hole to secure the benchto the mainframe.

placing the barbell arm

step 1) Attach the barbell arm with thestainless barbell arm pin.

step 2) The barbell arm is securedby placing the ears around themainframe and inserting thestainless barbell arm pin.

step 3) Place the load pin in thethird hole below the stainless barbellarm pin and tighten securely. Thisleaves two empty holes betweenthe stainless barbell arm pin andthe load pin. Check to see if theload pin is tight between sets.

setting the load





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When setting the barbell arm for a“pressing-up or pulling-down”exercise, place the load pin in thethird hole below the stainless barbellarm pin. (Two empty holes betweenpins.) Keep the load balanced. Putheavier straps on first. Always useretainer clips.

When setting up a “pressing-up or pulling-down” exercise, place theload pin in the third hole above thestainless barbell arm pin. (Twoempty holes between pins.) For some “pulling-down“ exercises, youmay prefer to leave one empty holebetween pins. Lift the barbell arm toslide on the weightstraps. Don’tforget to hold on to the barbell armwhen removing the straps.

When loading the resistance on anyexercise, always use the providedretainer clips. (One on each side of the machined load pin.) This willprevent the strap from moving duringon exercise. Use the retainer clipson the load pin, butterfly attachment,and the leg extension attachment.

bench leg support dip bar placement weightplates

When doing pull ups and dips, usethe bench legs for additional support.Center the top cross bar in the slotnear the base of the mainframe.

Place dip bar as pictured, centeredand resting on the barbell arm.

Weight plates and can be used aloneor in conjunction with your Soloflexweightstraps. To use standard one-inch plates, slide the iron plateattachment rods half way into eachend of the barbell arm. Then slidethe plate over the rod until it butts upto the barbell arm. Olympic platesmay be used in conjunction with our Olympic plate attachment rods(purchased separately). You canload up to 500 pounds of weightplates on the Soloflex barbell arm.





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step 1) Slide the butterfly body withpins facing up, over the top of themainframe allowing it to rest on theload pin.

step 2) Place one bushing into eachside of the butterfly arm. Repeatwith the other arm.

step 3) Insert the arm into the bodyand slide the D-shaped clevis pindown through the butterfly armconnecting it to the body. Repeatwith the other arm.

If you have any questions about theassembly of your Soloflex machine

please call one of our SoloflexCustomer Service

Representatives, 1-800-547-8802,503-640-8891, or e-mail us at

[email protected]

step 4) Fasten the “e” clip to thebottom of the D-shaped clevis pin.Repeat with the other side.

step 5) Opens the arms to slide theweightstraps on. Secure withretainer clip. Slide on foam pads.

note: the butterfly attachment comeswith 2 urethane foam pads.






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step 1) Set the pins of the legextension into the stabilizer supportholes.

step 2) Remove the “e” clip with ascrewdriver and then remove theclevis pin from the pivot point.Leave the bushing in the hole.

step 3) Attach the leg extension pivotarm to the pivot point, replace theclevis pin and “e” clip.

step 4) Using the supplied bushing,clevis pin and “e” clip, attach thelower pivot point of the leg extensionto the pivot arm by first inserting thebushing, then the pivot arm, then theclevis pin, and “e” clip.

step 5) Attach the bench to themainframe using bench pin hole #24.

note: remove the leg extension whennotin use.

step 6) Attach the leg extension to thebench using the supplied hitch pin.Slide on weightstraps, retainer clips,and urethane foam pads.

note: the leg extension comes with 4urethane foam pads.






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BACK OF NECK PRESS BENCH PRESS BENCH ROW BENT OVER ROWBICEP CURL/LAT

PULLDOWN

DIP DORSI BAR PULLDOWN HANEY SHRUG INCLINE BENCH PRESS MILITARY PRESS

NEGATIVE PULL-UP PULL-UP SHOULDER SHRUG STANDING BICEP CURL TRICEP EXTENSION

TRICEP PRESS TRICEP PUSHDOWN UPRIGHT ROW BODY CURL INCLINE SIT-UP

LEG BEND ROMAN CHAIR SIT-UP CALF RAISE DEAD LIFT DONKEY PRESS

FRONTAL SQUAT LEG PRESS SQUAT STIFF LEG DEAD LIFT BUTTERFLY

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CRUNCH LEG CURL LEG EXTENSIONROWING WITH LEG

EXTENSION

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Weightlifting is like anything else: it takes a little knowledge and time to do it properly and see realresults. However, you will probably be surprised how quickly you start to feel and look better as aresult of properly lifting weights.

No matter who you are, it’s necessary to begin a weightlifting program with very lightresistance. This will help ensure correct execution, no delayed soreness, and little chance of injury.

In your first couple weeks lifting weights, your objective is learning, not muscular development. The changes that take place in your body early on are not in the muscle but in thenervous system. You develop the neuromuscular pathways (coordination) necessary to perform eachexercise correctly and more efficiently. This is what enables you to increase the resistance in the f irstseveral weeks until the actual physiological changes take place.

Beginning

When you start your workout program, only do 5-6 repetitions with a light weight. Doing more reps canbring on fatigue and the possibility of soreness or injury. This low number of reps will also allow you todo more exercises, which is beneficial in the beginning. When that workout is repeated on asubsequent day, the resistance should be used for 2-3 more repetitions if there was no delayedsoreness from the previous session. If there was soreness, the original number of repetitions shouldbe repeated.

If you see that the weight used is far below your capabilities after several sessions, you can increasethe amount of weight used in every workout until the correct level is reached. Also, you shouldcontinue to increase the number of repetitions up to 15-20.

Rest assured, at these early stages you will achieve the same muscle development regardless of thetype of program you use (high repetitions-low resistance, high resistance-low repetitions, or anywherein between). How long this continues depends upon the individual, but there is a limit (usually 6-12weeks).

Acquiring the ability to do 15-20 repetitions and remaining on this level by adding more resistancewhen you exceed 20 repetitions usually takes two or more months. This is especially true if you areattempting a total body workout. During this time it is unnecessary to do more than one set. For beginners, doing one set provides the same results as doing two or three.

As a result of this easy, basic program, you will have increased strength, muscle mass and muscular endurance. When you reach this point, you must then train specifically for the physical quality youdesire.

Advancing

If you desire greater strength and/or muscle mass, you will have to gradually reduce the number of repetitions while increasing the resistance and number of sets. If you want to enhance fat burning,toning, and overall muscular endurance you should increase the number of repetitions to 20-25 for one exhaustive set. Your body should experience no difficulty in these transitions and you will seeimmediate and impressive gains.

If you are going to work multiple muscle groups with heavier weights, we generally recommend you

work your larger muscles (chest, back, quadriceps, buttocks, hamstrings) before working your smaller muscles (biceps, triceps, calves). This allows your biggest muscles to get a full workout, before thesmaller (often supporting) muscles have been fatigued.


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MONDAY

chest and back 1. bench press2. dorsi bar pulldown3. incline bench press4. bent over row5. dip6. pull up or

bicep curl/lat pull7. butterfly (accessory)8. rowing w/leg extension

(accessory)

WEDNESDAY

legs and abdominals1. squat (or frontal squat)2. dead lift or

stiff leg dead lift3. leg press4. leg extension (accessory)5. leg curl (accessory)6. calf raise or donkey press7. leg bend or body curl8. incline sit up or

roman chair sit up

FRIDAY

shoulders, traps and arms1. military press2. standing bicep curl3. tricep pushdown or

tricep extension4. shoulder shrug or

haney shrug5. back of neck press6. tricep press7. upright row






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MONDAY

chest

1. bench press2. incline bench press3. butterfly (accessory)4. dip5. incline sit up

TUESDAY

back

1. dorsi bar pulldown2. bent over row3. bicep curl/lat pulldown4. pull up5. rowing w/leg extension6. leg bend

WEDNESDAY

legs

1. squat or frontal squat2. calf raise3. leg press4. dead lif t or

stiff leg dead lift5. leg extension (accessory)6. leg curl (accessory)

THURSDAY

shoulders, traps

1. military press2. back of neck press3. shoulder shrug4. upright row5. haney shrug6. body curl

FRIDAY

arms

1. tricep pushdown2. standing bicep curl3. tricep press4. tricep extension5. roman chair sit up






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Phase 1: The load component(Monday & Tuesday)

Heavy training, low reps, 3 minute restbetween sets.Warm up with a moderateweight, 1 set of 12-15 reps.Then perform 1to 2 sets to total muscular failure in the 6-10repetition range. When you are able toperform more than 10 repetitions addadditional weight to bring your reps backwithin range.

MONDAYchest, shoulders, triceps

1. incline bench press2. bench press3. butterfly (accessory)4. military press5. back of neck press6. dip7. tricep press8. incline sit up

TUESDAYlegs, back, biceps, traps

1. squat or frontal squat2. calf raise3. leg extension4. leg curl (accessory)5. pull up6. bent over row7. shoulder shrug or

haney shrug8. standing bicep curl9. leg bend

Phase 2: The time component

(Thursday & Friday)

Moderate resistance and reps, 1 minute restbetween sets. Warm up with a light weight,1 set of 12-15 reps. Then perform 1 or 2sets to total muscular failure in the 10-12repetition range.

THURSDAY

chest, shoulders, triceps

1. butterfly (accessory)2. bench press3. incline bench press4. back of neck press5. military press6. tricep pushdown7. tricep extension8. body curl

FRIDAY

legs, back, biceps, traps

1. leg press2. donkey press3. dead lift or stiff leg dead lift4. dorsi bar pull down5. bicep curl/lat pull or

rowing w/leg extension(accessory)

6. upright row7. standing bicep curl8. roman chair sit up






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CLICK ON EXERCISES FOR INFORMATION/PICTURE

Upper Body

Back of Neck Press Butterfly Military Press Standing Bicep CurlBench Press Dip Negative Pull Up Tricep ExtensionBench Row Dorsi Bar Pulldown Pull Up Tricep PressBent Over Row Haney Shrug Rowing with Leg Extension Tricep PushdownBicep Curl/Lat Pulldown Incline Bench Press Shoulder Shrug Upright Row

Mid Body Lower Body

Body Curl Calf Raise Leg Curl with Leg ExtensionIncline Sit Up Dead Lift Leg PressLeg Bend Donkey Press Squat

Roman Chair Sit Up Frontal Squat Stiff Leg Dead Lift Leg Extension

Click here to see animated exercises

Back of Neck Press

Rear Deltoids

Triceps, other Deltoids, Trapezius

Position the barbell arm at shoulder height. With a grip just outsideshoulder width, elbows out and your back straight, press the arm upward,

just short of locking the elbow joint.Slowly lower the bar and just prior totouching your upper back, squeeze

your shoulder blades together for acount of two. Then press overheadagain.

Primary Muscle Group -

Secondary Muscle Group -

Return to Exercises






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Upper Body


Mid Body Lower Body




Squat

Quadriceps, Gluteals

Hamstrings, Erectors (Lower Back)

Place bench on floor across themainframe. Adjust the barbell armslightly higher than your waist. Slidethe foam pads on the barbell arm.Stand flat on the bench facing awayfrom the mainframe with your weighttoward your heels and hips dropped

back. Slowly press to standing,keeping your head up and backslightly arched. Lift with your legs andgluteals. Use a comfortableresistance and do the exerciseslowly. This is the most importantexercise you can do. NOTE: Werecommend lighter weights andlonger sets (15-25 reps). Build upgradually to heavier weights.



Return to Exercises





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Upper Body


Mid Body Lower Body




Leg Press


Hamstrings

Lie on bench as pictured. Place your feet shoulder width apart. Slowlypress your legs up avoiding a lockedknee position at the top. If you have alower back problem, be cautiousabout bringing your knees so far down as to cause your hips and

lower back to lift off the bench.NOTE: always wear non-skidshoes.



Return to Exercises






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Upper Body


Mid Body Lower Body




Leg Extension

Quadriceps

Sit facing away from the mainframewith the foam pads under your knees. Hook your feet under thefoam pads as shown. Slowly extendyour legs to a point just short of locking the knee joint and slowlyreturn to the starting position. Byangling your torso back 20 to 30

degrees, you will activate all four segments of the quadriceps. Anupright position only uses three partsof the quads.


Return to Exercises






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Upper Body


Mid Body Lower Body




Leg Curl with LegExtension

Hamstrings

Lie face down on the bench. Rest thefoam pads on the leg extension justabove your knees. Position your head on either side of the mainframe.Hook your legs under the foam padsand point your toes away from your shins and slowly curl your legstoward your buttocks. At the top of the range, flex your hamstringmuscles forcefully for a count of two.Slowly lower to the starting position.


Return to Exercises






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Upper Body


Mid Body Lower Body




Frontal Squat


Hamstrings, Erectors (Lower Back)

Remove the bench and set it aside.Slide foam pads onto the barbell arm.Face the mainframe, stand with heelssecurely on stabilizer. Rest thebarbell arm on your shoulders, notthe biceps. Place your hands on thebend of the barbell arm. Keep your

back slightly arched and press to astanding position, just shy of lockingyour knee joints. Slowly lower to thestarting position by dropping your hips backward



Return to Exercises






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Upper Body


Mid Body Lower Body




Donkey Press

Calves

Lie on bench as pictured. Place your feet shoulder width apart. Press tostarting position. Position barbell armon balls of feet. Start exercise byletting the resistance stretch your muscles for two seconds. Begin therepetitions by pointing toes towardceiling. Squeeze the calf muscles for

two seconds. Lock your knees tofocus on the upper part of the calves,flex your knees to stress the other calf muscles. NOTE: always wear non-skid shoes.


Return to Exercises






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Upper Body


Mid Body Lower Body




Dead Lift

Erectors (Lower Back), Quadriceps

Gluteals, Hamstrings

Place the bench on the floor acrossthe mainframe. Attach the barbellarm to hole #24. Stand on the bench,straddling the barbell arm facingaway from the mainframe. Take anoverhand shoulder width grip. Bendyour knees. Keep your head up and

arch your lower back. Lift to theupright position using your legs asmuch as possible. Stop just short of locking your knee joints and slowlydescend, dropping your hips backand using the legs.



Return to Exercises






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Upper Body


Mid Body Lower Body




Calf Raise

Calves

Place bench on floor across themainframe. Squat under the barbellarm. Adjust your feet so the balls of your feet are on the bench and your heels hang off. Start each repetitionwith your calves fully stretched,extend up onto your toes for a two-second peak contraction. Slowly

return to a calves-fully-stretchedposition for an additional count of two. Also attempt to keep a firmlower back in order to avoid anystress on the spinal column.


Return to Exercises






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Upper Body


Mid Body Lower Body




Roman Chair Sit Up

Abdominals

Remove the barbell arm. Insert theroman chair pin into the hole on thestabilizer. Sit sideways on the bench.Hook your toes under the romanchair pin. Place your hands on your hips, round your shoulders andslowly recline. Do not recline further than parallel with the floor. Curl your

body up to a 3/4 upright position.Exhale fully before tensing your abdomen for two seconds.


Return to Exercises






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Upper Body


Mid Body Lower Body




Leg Bend

Lower Abdominals

Use the same bench positioning asthe incline sit-up. Lie back on thebench with your head close to themainframe. Reach over your headand grip the load pin, palms down.Bend your knees and curl them toyour chest. Exhale fully prior tocontracting the lower abdominal

muscles as forcefully as possible for a count of two. Keeping your kneesbent, slowly return to the startingposition.


Return to Exercises






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Upper Body


Mid Body Lower Body




Incline Sit Up

Upper Abdominals

Start with the bench at a slightincline, increasing the incline after you’ve built strength. Hook your feetunder the load pin and rest your heels on the bench ears. Keep your knees bent. Place your hands onyour hips and curl your body 3/4 thedistance to the mainframe. Exhale

fully before you reach this topposition and forcefully contract your abdominal muscles for two seconds.Then slowly lower your body. Stop

just short of a relaxed position at thebottom.


Return to Exercises






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Upper Body


Mid Body Lower Body




Body Curl

Lower Abdominals

Incline the bench. Attach the load pinin the third hole above the bench pin.Lie back on the bench with your headclose to the mainframe. Grasp theload pin over head, palms down.Keep legs straight and raise them uptoward the main frame. Exhale fullyas you approach the top position and

forcefully contract your lower abdominals for two seconds. Slowlylower your legs to the startingposition but not so far as to putundue strain on the lower back.


Return to Exercises






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Upper Body


Mid Body Lower Body




Upright Row

Trapezius

Deltoids, Biceps, Forearms

Place bench on floor across themainframe. Place barbell arm atfingertip level. Stand on the benchfacing the mainframe. With a closeoverhand grip, pull the barbell arm uptoward your chin and flex your trapsfor two counts at the top. Lean in and

tilt your head forward during thismotion. Slowly lower the bar. Focuson keeping your elbows higher thanthe bar.



Return to Exercises






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Upper Body


Mid Body Lower Body




Tricep Pushdown

Triceps

Place bench on floor across themainframe. In the down position setthe barbell arm slightly higher thanfingertip level. Face the mainframewith your elbows at your sides. Gripthe barbell arm and press down.Concentrate on using the triceps bykeeping your elbows to your sides.

Flex your triceps at the end of therange of motion for two seconds.NOTE: Support barbell arm whenremoving weightstraps.


Return to Exercises






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Upper Body


Mid Body Lower Body




Tricep Press

Triceps

Position the barbell arm at shoulder height. Sit facing away from themainframe. Grasp the barbell armpalms up. Keep your back straightand elbows in. Press to the top. Flexyour triceps for two seconds andslowly return to the starting position.


Return to Exercises






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Upper Body


Mid Body Lower Body




Tricep Extension

Triceps

Place bench on floor across themainframe. Position the barbell armto hole #14 (approx.) Stand on thebench facing away from themainframe. Press the barbell armdown. Keep your elbows in and donot cheat by using your body weight.Focus on squeezing your triceps at

the bottom of the range of motion.The closer you place your hands onthe bar, the more stress you will puton your triceps and the more difficultthe exercise becomes. NOTE:Support barbell arm whenremoving weightstraps.


Return to Exercises





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Upper Body


Mid Body Lower Body




Standing Bicep Curl

Biceps

Place bench on floor across themainframe. Stand with your feetshoulder width apart and kneesslightly bent. Position the barbell arm

just below your fingertips whenstanding on the bench. Slide the curltubes onto the barbell arm. Toperform the exercise, face the

mainframe, take a shoulder widthunderhand grip on the curl tubes.Curl the barbell arm up, keeping your elbows close to your sides. Leanyour body toward the mainframe andsqueeze the biceps at the top of eachrepetition.


Return to Exercises





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Upper Body


Mid Body Lower Body




Shoulder Shrug

Trapezius

Place bench on floor across themainframe. Position the barbell armat finger tip level when standing onthe bench. Facing the mainframe,grasp the barbell arm with a closeoverhand grip. Tilt your upper bodyforward 10 degrees. With your kneesslightly flexed and arms straight,

elevate your shoulders as high aspossible, attempting to touch your “traps” to your ears. Flex for twocounts and then, with your shouldersstill elevated, roll them backward andflex again for a count of two. Slowlylower your shoulders, allowing themto round forward.


Return to Exercises





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Upper Body


Mid Body Lower Body




Rowing with LegExtension

Latissimus Dorsi

Rear Deltoids

Sit on the bench straddling the legextension attachment. Place your feet firmly on the floor, keep your weight back. Grasp the pivot arm andpull toward you. Arch your back atthe top of the repetition and flex your elbows down and in toward your spine for two seconds. Slowly returnto a stretched position, rounding your shoulders forward. Be sure tomaintain a slight arch in your lower back.



Return to Exercises





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Upper Body


Mid Body Lower Body




Pull Up

Latissimus Dorsi, Biceps

Forearms

Invert the barbell arm. Place the endof the arm into the top of themainframe and pin at hole #2. Thebench legs must be used for additional support. Alternate sets asfollows: face mainframe, using aclose underhand grip; face

mainframe using a wide overhandgrip, or face away from mainframeusing a wide overhand grip. Focus onflexing your back muscles at the topof the range of motion. Note: Do notswing! Bench legs must be used for additional support.



Return to Exercises





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Upper Body


Mid Body Lower Body




Negative Pull Up

Latissimus Dorsi, Biceps

Forearms

Invert the barbell arm. Place the endof the arm into the top of themainframe and pin at hole #2. Manyindividuals find it difficult at first toperform several repetitions of thestandard pull-up. As an alternative,step up on the bench and grasp the

bar for the starting position. Removeyour feet from the bench, supportingyour weight with your arms only. Donot swing. Hold this positiontightening your muscles for a count of 2 and then slowly lower down (5seconds) straddling the bench withyour legs. Hold this stretch for 2seconds, then repeat exercise.NOTE: do not swing!



Return to Exercises





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Upper Body


Mid Body Lower Body




Military Press

Front & Middle Deltoids, Triceps

Tapezius

Position barbell arm at collarbonelevel. Sit facing the mainframe.Grasp the barbell arm just outsideshoulder width, keeping your elbowsback and in line with your torso.Press overhead just short of lockingyour elbows. Slowly return to starting

position.



Return to Exercises






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Upper Body


Mid Body Lower Body




Incline Bench Press

Upper Pectorals

Front Deltoids, Triceps

Adjust bench to approximately a 30-degree incline position. Lie back andswivel your neck under the barbellarm. Then scoot into position. (Toexit, do the reverse.) Press just shortof full extension and then slowlylower the bar. Make your chest do

the work by keeping your elbows outduring the set. Vary your handspacing from set to set. Getting intoposition is accomplished by sittingsideways on the bench.



Return to Exercises






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Upper Body


Mid Body Lower Body




Haney Shrug

Trapezius

Biceps, Forearms

Place bench on floor across themainframe. Position the barbell armat finger tip level when standing onthe bench. Stand facing away fromthe mainframe, grasp the bar justoutside hip width, palms facingbehind you, knees slightly flexed.

Move your hips slightly forward anddraw your elbows as high aspossible, pinching them toward eachother for two seconds at the topcontraction. Slowly lower to startingposition. Avoid flexing your wrists toomuch at the top of the range.



Return to Exercises





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Upper Body


Mid Body Lower Body




Dorsi Bar Pulldown

Latissimus Dorsi

In the down position set the barbellarm slightly higher than shoulder height. Sit on the bench facing awayfrom the mainframe. Grasp thebarbell arm overhead. Slowly pull thebarbell arm down to the top of your shoulders while tilting your headforward. As the bar approaches the

upper back, draw the elbowsbackward and squeeze the shoulder blades together for two seconds.Slowly return to starting position.NOTE: Support the barbell arm whenremoving wieghtstraps.


Return to Exercises






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Upper Body


Mid Body Lower Body




Dip

Pectorals, Triceps, Front Deltoids

Position barbell arm at approximatelyhole #9. The bench legs should beused for additional support. Gripthe dip bar and press to an almostlocked elbow position (with kneesbent). Slowly bring your chest downto the dip bar, and press up again.Keeping your torso more upright will

place additional stress on the triceps.Leaning your torso into the machinewill accentuate the involvement of thechest muscles. When dismounting,slowly ease the weight off your chest.NOTE: Do not swing! Use benchlegs for extra support.


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Upper Body


Mid Body Lower Body




Butterfly

Pectorals

Attach the load pin so the butterflyattachment will rest one inch aboveyour head. Slide the butterflyattachment down over the top of themainframe to rest on the load pin.Load the weightstraps and retainer clips. Sit on the bench with your backagainst the mainframe. Grip the

attachment as pictured. Push withyour forearms not your hands. Bringthe butterfly arms together slowly,squeezing your chest muscles for acount of two. Slowly return to astretched position. (Alternating onearm repetitions can also beperformed).


Return to Exercises





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Upper Body


Mid Body Lower Body




Bicep Curl/LatPulldown

Latissimus Dorsi

Biceps

In the down position set the barbellarm at mid shoulder height. Pull thebar downward. As the bar approaches the upper chest, drawthe elbows backward and squeezethe shoulder blades forcefullytogether for two seconds. Slowlyreturn to the starting position. Varyyour grip spacing and alternatebetween underhand and overhandgrips from set to set. NOTE: Supportthe barbell arm when removing theweightstraps.



Return to Exercises





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Upper Body


Mid Body Lower Body




Bent Over Row

Latissimus Dorsi

Rear Deltoid, Trapezius

Place bench on floor across themainframe. Position the barbell armto hole #24 (approximate). Standover the barbell arm facing awayfrom the mainframe. Bend and take awide grip. Keep your knees slightlybent, head up, and buttocks against

the mainframe. Slowly pull the barbellarm to your lower ribs or upper abdomen. Hold this contraction for two seconds and slowly return to thestarting position. Maintain an archedlower back throughout the movementand squeeze your elbows towardyour spine at the top contraction.



Return to Exercises





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Upper Body


Mid Body Lower Body




Bench Row

Biceps, Latissimus Dorsi

Rear Deltoids, Trapezius, Forearms

Position the barbell arm for apulldown. Pull toward your chest. Asthe bar approaches your chest, archyour back and pull your elbows downas far as possible and then squeezethem in toward your spine. Hold thiscontraction for a count of two.

Alternate between underhand andoverhand grips and vary your gripspacing between sets. Relax your grip and arms to avoid too muchinvolvement of the biceps andforearms. NOTE: Support thebarbell arm when removingweightstraps.



Return to Exercises





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Upper Body


Mid Body Lower Body




Bench Press

Pectorals

Triceps, Deltoids

Pin the barbell arm at about hole#17. Get into position by sittingsideways on the bench. Lie back andswivel your neck under the barbellarm. Then scoot into position. Toexit, do the reverse. Grasp the bar

just outside shoulder width, keeping

your elbows out. Press to an almostlocked elbow position and thenslowly lower the bar with your elbowsout. Make your chest do the work.Vary your hand spacing from set toset.



Return to Exercises






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Upper Body


Mid Body Lower Body




Stiff-Leg Dead Lift

Lower Back (Erectors)

Gluteals, Hamstrings

Place the bench on the floor acrossthe mainframe. Attach the barbellarm to hole #24. Stand on the bench,straddling the barbell arm facingaway from the mainframe. Bend over at the waist moving your hips backand grasp the bar with an overhand,

shoulder width grip. Arch your lower back and bend your knees slightly.With your head up, slowly raise to analmost erect position. Drop your hipsback as you slowly lower the bar tothe starting position. Keep your headup and your lower back tightthroughout the set.



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Soloflex Manual

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