1. Upright row - Exercises deltoids (shoulders) and
biceps (front of upper arm)
Start
Finish
  • Adjustments - remove bench from machine; choose any of the four
    positions for the movable handles on the Y bar
  • Resistance - adjust the bottom cylinder to 1; adjust the top cylinder to
    desired intensity level
  • Starting position - begin the exercise standing on the foot plates facing
    the HEALTHMAX PRO pad; grip the handles so your palms face your
    body and elbows point out to the sides; elbows should be extended as
    much as possible
  • Exercise motion – pull up on the handles so your hands move up
    parallel to the front of your body, come up as high as possible then return
    to starting position; as your hands are moving upward, try to keep your
    elbows above the level of your hands. This exercise can be combined
    with the Tricep Press Down exercise to perform both exercises
    during a cycle
Supplemental Exercises:
Exercises with a (*) are advanced exercises
Exercises Using the Y Bar without the Bench:
1. Upright row
2. Tricep press down
3. Tricep extension
4. Dead lift*
5. Lunge*
6. Plie' *
7. Squats*
8. Outer thigh lifts
9. Calf Raise
10. Dip
Bench Exercises (12)
Exercises Using the
Y-bar with the Bench (5)
Exercises Using the
Chest Fly With the Bench
(2)
Exercises Using the Ab
Roller (4)
Exercises Using the
Handle on the Leg
Extension Unit (3)
The 10 Basic
Exercises
HEALTHMAX PRO Exercise Guide