ELEMENT +

ESSENTIAL STRENGTH

Dual Adjustable Pulley

User manual


Using the equipment
Only some of the many examples of how the accessories can be installed and only some of the exercises that can
be performed with Dual Adjustable Pulley are described below.

Handle Handle

Bar Ankle strap

Dual Adjustable Pulley 24

Using the equipment

Chest press

Hook the handles at shoulder height.

Select the load with the pins, the same for both arms.

Spread your legs slightly and, for greater stability, put one in front of the
other.

Grip the handles with your arms bent and your palms facing your chest;
legs slightly bent and cables in tension.

Straighten your arms forwards simultaneously, keeping your trunk still.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley 25

Using the equipment

Chest press with forward lunge and alternating arms

Hook the handles at shoulder height.

Select the workload with the pins, the same for both arms.

Spread your legs slightly.

Grip the handles with your arms bent and your palms facing your chest;
legs slightly bent and cables in tension.

Straighten one arm forwards and simultaneously lunge forward with the
opposite leg, keeping your trunk still.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 26

Using the equipment

High row

Bring the cable output fully to the top and hook the handles.

Select the workload with the pins, the same for both arms.

Spread your legs slightly and, for greater stability, put one in front of the
other.

Grip the handles with your arms bent and your palms facing your chest;
legs slightly bent and cables in tension.

Bend your arms simultaneously, keeping your trunk still.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 27

Using the equipment

Alternated high row with backward lunge

Bring the cable output fully to the top and hook the handles.

Select the workload with the pins, the same for both arms.

Spread your legs slightly.

Grip the handles with your arms bent and your palms facing your chest;
legs slightly bent and cables in tension.

Straighten one arm and simultaneously lunge backward with the opposite
leg, keeping your trunk still.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 28

Using the equipment

Shoulder press standing

Bring the cable output fully to the bottom and hook the handles.

Select the workload with the pins, the same for both arms.

Spread your legs slightly and, for greater stability, put one in front of the
other.

Grip the handles with your arms bent ; legs slightly bent and cables in
tension.

Straighten your arms upwards simultaneously, keeping your trunk still.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 29

Using the equipment

Alternating shoulder press, from squat to standing

Bring the cable output fully to the bottom and hook the handles.

Select the workload with the pins, the same for both arms.

Spread your legs slightly .

Grip the handles with your arms bent; legs slightly bent and cables in
tension.

Keeping your trunk still, straighten one arm upwards and simultaneously
straighten your legs.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 30

Using the equipment

Low row

Bring the cable output fully to the bottom and hook the handles.

Select the workload with the pins, the same for both arms.

Spread your legs slightly and, for greater stability, put one in front of the
other.

Grip the handles with your arms slightly bent and the palm of your hands
inwards; legs slightly bent and chest slightly bent forwards. The cables
are in tension.

Bend your arms simultaneously to your chest while keeping your trunk
still.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 31

Using the equipment

Alternating low row with backward lunge

Bring the cable output fully to the bottom and hook the handles.

Select the workload with the pins, the same for both arms.

Spread your legs slightly.

Grip the handles with your arms slightly bent and the palm of your hands
inwards; legs slightly bent and chest slightly bent forwards. The cables
are in tension.

Bend one arm to your chest and simultaneously lunge backward with the
opposite leg, keeping your trunk still.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 32

Using the equipment

Hip abduction standing

Bring the cable output fully to the bottom and hook the ankle strap.

Select the workload with the pin.

Stand with the side to be exercised away from the weight stack, put on
the ankle strap.

Swing your leg outward without making contralateral movements with

your torso.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 33

Using the equipment

Hip abduction standing

Bring the cable output fully to the bottom and hook the ankle strap.

Select the workload with the pin.

Stand with the side to be exercised toward the weight stack, put on the
ankle strap.

Standing, hold your leg outstretched and slightly raised.

Swing your leg inward without making contralateral movements with your
torso.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 34

Using the equipment

Squat

Bring the cable output fully to the bottom and hook the ankle strap.

Select the workload with the pins, the same for both arms.

Spread your legs, so that your feet are in line with your hips, and your
toes slightly spread. Grip the handles, with the cables in tension.

Bend your legs until your thighs are parallel with the floor, then return to
the start position, without bending your back.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 35

Using the equipment

Chest curl

Bring the cable output fully to the top and hook the handles.

Select the workload with the pins, the same for both arms.

Spread your legs slightly.

Grip the handles with your arms bent to your chest; legs slightly bent and
cables in tension.

Curl your torso forward and try to bring your breastbone down to your
pelvis.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 36

Using the equipment

Trunk extensions

Bring the cable output fully to the bottom and hook the handles.

Select the workload with the pins, the same for both arms.

Spread your legs slightly and, for greater stability, put one in front of the
other.

Grip the handles with your trunk bent forwards; legs bent and cables in
tension.

Straighten your trunk.

Control the speed of movement constantly; the return speed should be

slower than the outward speed.

The weight stack should not return completely to rest position during the
return stage.

Dual Adjustable Pulley cont. 37

Using the equipment

Chin-up

Place your left foot on the foothold to help you get on.

Grip the handgrips.

Bend your arms to lift your body keeping your back straight; then return
to the start position.

During the exercise make sure that you don’t bend your back.

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