4. Dead lift* - Exercises erector spinae and quadratus lumborum (low back

Start

Finish

• Adjustments - remove the bench from the machine; choose either inner position of the inner 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; hands should be gripping the inner handles on the Y bar with your palms facing down; keeping the back flat, bend at the waist as far as possible; hands should still be gripping the handles and arms should be hanging down in front of you

Exercise motion - pull up on the handles by extending your back muscles and coming to an upright position so you are standing straight then return to the starting position; back should always remain flat, try not to let it arch at any time; arms are simply following your torso in this exercise, they should not be doing any of the work

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