High Pulley Station

How to do a Tricep Pressdown

TARGETS: Triceps

KEY POINTS:

• Select desired weight.
• Place hands on handles with palms facing the mainframe.
• Keep elbows tucked close to your body.
• Press handles down until arms full extended.
• Return to start position.
• Repeat until tired.

Select desired weight. Place your hands on each of the handles with palms facing the mainframe. Keeping your elbows tucked close to your body, press the handles down until you have reached a full extension. Pause for a moment, while keeping elbows tucked close to body, slowly return to the starting position. Repeat exercise movement for as many reps as possible. 

See the Video

How to do a Upper Back Pull Down

TARGETS: Upper Back

KEY POINTS:

• Select desired weight.
• Grip high pulley handles with palms facing each other.
• Keep elbows tucked close to body.
• Pull handles down to chin level.
• Return to start position.
• Repeat until tired.

Select desired weight. Grip the high pulley handles with palms facing each other and go to your knees while holding the handles.  From this start position, contract your upper back muscles and pull the handles down in front of you while keeping elbows tucked to the side of your body. Pause for a moment, then slowly return to start position. Repeat exercise movement for as many reps as possible.

See the Video

How to do a Kneeling Cable Crunch

TARGETS: Abs/Core

KEY POINTS:

• Select Desired Weight
• Grip handles with palms facing your body
• Lower to kneeling position 2 feet from unit
• Contract abs downward into a crunch position
• Return to start position
• Repeat until tired

Select desired weight. Grip the high pulley handles and bend down to your knees facing the multigym with you palms facing your face.  From this start position, contract your upper back muscles and pull the handles down while contracting your abs. Pause for a moment, then slowly return to start position. Repeat exercise movement for as many reps as possible.

How to do a Single Arm Chest Press

TARGETS: Chest, Triceps & Shoulders

KEY POINTS:

• Select desired weight
• Grip one handle, pull handle through cable ring until handle stop
• Stand in a staggered stance, with back foot braced against foot plate
• Bring handle in line with chest
• Press forward, straightening out pressing arm
• Return to start position
• Repeat until tired
• Repeat with your other arm

Select desired weight. Grip one high pulley handles with palms facing away from the body.  From this start position, contract your upper back muscles and pull the handle down in front of you while keeping your arm straight- but do not lock your elbow. Pause for a moment, then slowly return to start position. Repeat exercise movement for as many reps as possible.

IMPORTANT! High And Low Pulley Station Weight Stack Instructions

The APOLLO selectorized weight stack and pulley system has been designed with user safety in mind. In order to select the weight amount you want to use, please follow these instructions.

With one hand lift the clear plastic weight stack shield all the way up and with the other hand pull the pop pin out from its security track and slide it up or down in the track to select the weight amount you want to use.

Once you have selected the weight amount you want, release the pop pin and make sure it is completely seated in the weight stack hole that you’ve picked. Lower the clear plastic weight stack shield all the way down.

This will unlock the weight stack for use. While the weight stack shield is open both the high pulley and low pulley cannot be moved as they are locked.