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  • Total Trainer Exercises 41-50
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41. Intermal Shoulder Rotate
Glide Board Pulleys: Engaged          Major Muscles Used: Internal Shoulder Rotators
Hook right hand Handle around the Heel Rest Bar as an anchor. Grasp the Handle with the arm closest to the Resistance Rail. Keeping elbow bent at 90 degrees and with the upper arm against your side, pull Handle to your body in an arc. Maintain wrist in line with your arm. Do not use elbow against your side as a lever. It is recommended that a low level of resistance be used.

42. External Shoulder Rotate
Glide Board Pulleys: Side Pulleys: Engaged          Major Muscles Used: Internal Shoulder Rotators
Hook right hand Handle around the Heel Rest Bar as an anchor. Grasp the Handle with the arm opposite from the Resistance Rail. Keeping elbow bent at 90 degrees and with the upper arm against your side, pull Handle across your body in an arc. Maintain wrist in line with your arm. Do not use elbow against your side as a lever. It is recommended that a low level of resistance be used.

43. Straight Internal Roate
Glide Board Pulleys: Side Pulleys: Engaged          Major Muscles Used: Internal Shoulder Rotators
Hook right hand Handle around the Heel Rest Bar as an anchor. Grasp the Handle with the arm closest to the Resistance Rail. Keeping arm slightly bent, pull Handle across the body at chest level in an arc. Maintain wrist in line with your arm. It is recommended that a low level of resistance be used.

44. Straight External Rotate
Glide Board Pulleys: Engaged          Major Muscles Used: Internal Shoulder Rotators
Hook right hand Handle around the Heel Rest Bar as an anchor. Grasp the Handle with the arm opposite to the Resistance Rail. Keeping arm slightly bent, pull Handle across the body at chest level in an arc. Maintain wrist in line with your arm. It is recommended that a low level of resistance be used.

45. Tricep Kick Back
Glide Board Pulleys: Engaged          Major Muscles Used: Rear upper Arm
Grasp Handles with palms facing down. Keeping elbows against sides throughout the movement (and in the same position), extend forearms back to full extension, and return.

46. Tricep Extension
Glide Board Pulleys: Engaged          Major Muscles Used: Rear upper Arm
Grasp Handles with palms facing up. With arms bent and elbows pointing towards your knees, extend forearm up to full extension (keeping your elbows in the same position), and return. Do not bend your wrists during the movement.

47. Dips
Glide Board Pulleys: Engaged          Major Muscles Used: Rear upper Arm, Chest
Grasp Handles with palms facing in. With Elbows bent, push Handles down along the sides of the Glide Board until arms are fully extended, and return. Keep elbows pointed down and arms as close to sides of Glide Board as possible throughout movement.

48. Bicep Curl
Glide Board Pulleys: Side Pulleys Engaged          Major Muscles Used: Biceps
Kneel on the Glide Board next to the Pulleys and grasp Handles with palms facing forward. Curl forearms upwards, and return. Keep elbows in same place at your sides, and keep wrists parallel to forearms throughout the movement.

49. Preacher Curl
Glide Board Pulleys: Side Pulleys Engaged          Major Muscles Used: Biceps
Put on Bicep Isolator Accessory and adjust correctly. Kneel on the Glide Board next to the Pulleys and grasp Handles with palms facing to rear. Curl forearms upwards, and return. Keep elbows in same place at your sides, and keep wrists parallel to forearms throughout the movement.

50. Wrist Curl
Glide Board Pulleys: Side Pulleys Engaged          Major Muscles Used: Rear Forearm
Grasp Handles and rest forearms on thighs, with wrists extended past the knees and palms facing up. Pull Handles toward body by bending (curling) with the wrists. As an alternative, you can also do this exercise with palms facing down and focusing on the muscles on the top of the forearm.
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