4. Lying row  Exercisies trapezius (upper back) and biceps (front of upper arm)

Start

Finish

• Adjustments - choose any of the four movable handle positions on the Y bar; the handles should make a line across your chest
• Resistance - adjust the top cylinder to 1; adjust the bottom cylinder to desired intensity level
• Starting position - begin the exercise lying on your back on the bench with your knees bent and feet flat on the bench; hands should be comfortably gripping the handles with elbows extended

Exercise motion - pull down on the handles and bend your elbows, continue pulling down until you feel a slight stretch across your chest then return to the starting position

Basic Exercises:

Supplemental
exercises