Functional trainer (dual adjustable pulleys)

Functional trainers

Two adjustable pulleys allow presses, rows and isolation exercises. Set both heights for the movement; pulley ratios mean stack weight may differ from handle resistance.

Exercises with this equipment

Cable biceps curl
Biceps
How to do this exercise: Cable biceps curlSetup · movement · load
Biceps
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Attach a handle to a low pulley, stand facing it and grip underhand. Keep elbows by your sides.
2. Make the movement
  Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lean back or swing your shoulders.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cable crossover (high to low)
Chest
How to do this exercise: Cable crossover (high to low)Setup · movement · load
Chest
1. Set your position
  Set pulleys high for high-to-low flyes, low for low-to-high flyes. Take a split stance and soften elbows.
2. Make the movement
  Sweep the handles in front of you: down toward the lower chest or up toward the upper chest. Return slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not turn the fly into a press or arch your lower back.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cable crunch
Abs
How to do this exercise: Cable crunchSetup · movement · load
Abs
1. Set your position
  Adjust seat and pads on the machine; for cables kneel facing a high rope and hold it beside your head.
2. Make the movement
  Bring ribs toward pelvis by curling your torso under control, then release slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not pull with your neck or arms or replace the curl with only a hip bend.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cable face pull
Rear deltoids, Upper back
How to do this exercise: Cable face pullSetup · movement · load
Rear deltoidsUpper back
1. Set your position
  Set a rope around face height, take a stable stance and grip both ends.
2. Make the movement
  Pull toward your face, separating the ends toward either side of your head. Return slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not reach your head toward the rope or arch your lower back.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cable fly (low to high)
Upper chest
How to do this exercise: Cable fly (low to high)Setup · movement · load
Upper chest
1. Set your position
  Set pulleys high for high-to-low flyes, low for low-to-high flyes. Take a split stance and soften elbows.
2. Make the movement
  Sweep the handles in front of you: down toward the lower chest or up toward the upper chest. Return slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not turn the fly into a press or arch your lower back.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cable glute kickback
Glutes
How to do this exercise: Cable glute kickbackSetup · movement · load
Glutes
1. Set your position
  Attach an ankle cuff to a low pulley; on a machine adjust supports per its instructions. Hold support and brace your torso.
2. Make the movement
  Move the leg backward from the hip, then return under control. Work both sides.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not rotate your pelvis or arch your lower back.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cable lateral raise
Side deltoids
How to do this exercise: Cable lateral raiseSetup · movement · load
Side deltoids
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Set a low pulley and stand side-on. Grip with the farther hand, soften the elbow and hold support with the other hand if needed.
2. Make the movement
  Raise arms to the sides to around shoulder height and lower slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not swing your torso or shrug toward your ears.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cable Pallof press
Obliques
How to do this exercise: Cable Pallof pressSetup · movement · load
Obliques
1. Set your position
  Stand side-on to a pulley set around chest height, holding the handle with both hands at your chest.
2. Make the movement
  Press hands forward and resist the cable's pull to rotate you. Return and work the other side.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not turn toward the pulley or hold your breath.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Cable triceps pushdown
Triceps
How to do this exercise: Cable triceps pushdownSetup · movement · load
Triceps
1. Set your position
  Secure a rope or short bar to a high pulley. Face the pulley with elbows by your sides and forearms in front.
2. Make the movement
  Extend elbows against resistance, then bend them slowly. Keep upper arms steady.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use your whole torso to push the load.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Close-grip lat pulldown
Lats
How to do this exercise: Close-grip lat pulldownSetup · movement · load
Lats
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Sit with thighs secured under the pad and grip the handle. Use a narrow handle for close grip and keep your torso nearly upright.
2. Make the movement
  Drive elbows down toward your sides and the handle in front toward your upper chest. Extend arms under control.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not pull behind your neck or lean far back to move the load.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Lat pulldown
Lats
How to do this exercise: Lat pulldownSetup · movement · load
Lats
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Sit with thighs secured under the pad and grip the handle. Use a narrow handle for close grip and keep your torso nearly upright.
2. Make the movement
  Drive elbows down toward your sides and the handle in front toward your upper chest. Extend arms under control.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not pull behind your neck or lean far back to move the load.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Overhead cable triceps extension
Triceps
How to do this exercise: Overhead cable triceps extensionSetup · movement · load
Triceps
1. Set your position
  For cables face away with arms overhead; with an EZ bar lie on a bench and hold it above your shoulders. Use a light load.
2. Make the movement
  Bend elbows, then extend under control. Keep upper arms steady and maintain clearance from your head.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use a weight you cannot stop safely.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Seated cable row
Lats, Upper back
How to do this exercise: Seated cable rowSetup · movement · load
LatsUpper back
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Sit with feet supported. If there is a chest pad, set it so you can reach the handles without rounding your back.
2. Make the movement
  Pull the handles toward your torso along the machine path, elbows moving back. Release slowly and let arms extend again.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not rock your torso or shrug shoulders toward your ears.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Straight-arm cable pulldown
Lats
How to do this exercise: Straight-arm cable pulldownSetup · movement · load
Lats
1. Set your position
  Stand in front of a high pulley, grip the handle and hinge slightly with softly bent elbows.
2. Make the movement
  Keep elbow angle nearly fixed as you sweep the handle toward your thighs and return slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not turn the movement into a triceps elbow extension.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.