Performing the Exercises
Dip
- Muscles Used:
- Pectoralis, Anterior Deltoid and Triceps
- Setup:
- The Dip exercise is performed while facing into the machine. Grab the handles and step onto the foot pegs.
- Movement:
- Lift and lower body in smooth and controlled movements. With an upright posture, extend the elbows to lift the body and straighten the arms to raise the shoulders above the hands. Bend knees and hips slightly. Lower the body weight by bending the elbows. When a slight stretch is felt in the chest and shoulders, push body up again until arms are straight.
Leg Raise
- Muscles Used:
- Abdominals and Hip Flexors
- Setup:
- The Leg Raise exercise is performed while facing out of the machine. Position forearms on padded parallel bars and grasp handles. Lean back onto the padded surface and maintain an upright posture with legs hanging.
- Movement:
- Lift and lower body in smooth and controlled movements. With an upright posture, flex the hips to raise the legs. Knees could be bent or straightened to increase the difficulty. Pause briefly when legs are raised, and then lower legs until hanging straight. Repeat.