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  • Total Trainer Exercises 31-40
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31. Posture Pull
Glide Board Pulleys: Engaged          Major Muscles Used: Upper and Lower Back
Grasp Handles with palms facing down. With slightly bent arms pull straight back just past the body centreline, while straightening at the waist and pulling your shoulders together at the back.

32. Lateral Raises
Glide Board Pulleys: Side PulleysEngaged          Major Muscles Used: Shoulders, Upper Back
Kneel on the Glide Board next to the pulleys and grasp Handles with palms facing down. Pull Handles out and up to shoulder level, and return. Keep arms slightly bent throughout the movement.

33. Front Raises
Glide Board Pulleys: Side Pulleys Engaged          Major Muscles Used:Front Shoulders
Kneel on the Glide Board next to the pulleys and grasp the handles with the backs of the hands facing up. Keep handles together and lift directly up as high as possible. Keep arms slightly bent throughout movement.

34. Shoulder Press
Glide Board Pulleys: Disengaged          Major Muscles Used: Shoulders
Insert Pull Up / Press Bar into appropriate holes in the Rear Base Bar. Grasp Bar with palms facing down and elbows pointing out. Push against Bar to almost full extension, and return. Make sure the Glide Board does not touch the Rear Base Bar at the bottom of the movement.

35. Press Behind Neck
Glide Board Pulleys: Disengaged          Major Muscles Used: Upper Back, Shoulders
Insert Pull Up / Press Bar into appropriate holes in the Rear Base Bar. Grasp Bar with palms facing down and elbows pointing out. Push against Bar to almost full extension, and return.

36. Swing Thru
Glide Board Pulleys: Engaged          Major Muscles Used: Chest, Shoulders, Back
Grasp Handles with palms facing down. Raise slightly bent arms forward and up to reach as high as you can above shoulder level, and return.

37. Advanced Push Up
Glide Board Pulleys: Disengaged          Major Muscles Used: Back of Arms, Shoulders
It is recommended that the Glide Board be kept at level five (5) or lower. Push Glide Board back and kneel on it to get into position while grasping the Pull Up / Press Bar with palms facing down. Extend up on toes raising knees off the Glide Board and push up to full extension, and return. Keep back straight.

38. Simple Push Up
Glide Board Pulleys: Disengaged           Major Muscles Used: Back of Arms Shoulders
It is recommended that the Glide Board be kept below level three (3). Kneel on Glide Board to get into position while grasping the Pull Up / Press Bar with palms facing down. Keep thighs and back at 90°. Push up to full extension, and return. Keep back straight.

39. Shrugs (Lying)
Glide Board Pulleys: Engaged           Major Muscles Used: Upper Shoulders Back
Lie on the Glide Board and grasp the Handles with palms facing you. Move your shoulders in a full slow rotational shrugging movement. Keep arms straight against side.

40. Shrugs (Kneeling)
Glide Board Pulleys: Side Pulleys Engaged          Major Muscles Used: Upper Shoulders, Back
Kneel on the Glide Board next to the Pulleys, and grasp the Handles with palms facing you. Move your shoulders in a full slow rotational shrugging movement. Keep arms straight against side.
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