SHOULDER PRESS

Push the oar arm gently upwards to the extreme end and feel the pressure on your shoulder. This exercise is basically for your deltoid muscles and trapezius. 

Knobs setting :- Pull Knob setting at 0 And Push knob setting at 1…2…3…4…5

as per your capacity ( higher the setting higher the resistance will be) . Resistance

depends on   knob setting and the speed at which you pull or push.

LAT PULL

Pull the oar arm from the extreme end till your chest level. This exercise is basically for your back muscles and  latissmus.

Knobs setting :- Push knob setting at 0 And Pull Knob setting at 1…2…3…4…5 as per your capacity ( higher the setting higher the resistance will be) . Resistance depends on knob setting and the speed at which you pull or push.

CHEST PRESS

Hold the oar arm close to your chest. In this exercise the breathing is very important. Press on the oar arms and avoid bending your body forward during the press. Continue to breathe out during the press to give maximum benefit to your pectorialis and triceps. To exercise your lower group of chest muscles do the same stroke by holding the oar arm to the lower part of the grippers.

Knobs setting :- Pull Knob setting at 0 And Push knob setting at 1…2…3…4…5 as per your capacity ( higher the setting higher the resistance will be). Resistance depends on knob setting and the speed at which you pull or push.  

SEATED ROW

 Pull the oar arm from the extreme end towards your chest. This exercise benefits your latissmus.

Knobs setting :- Push knob setting at 0 And Pull Knob setting at 1…2…3…4…5 as per your capacity ( higher the setting higher the resistance will be) . Resistance depends on knob setting and the speed at which you pull or push.

LEG EXTENSION

Place your feet between the rollers and raise them till your knees are locked. This benefits your quadriceps (front thigh

Knobs setting :- Pull Knob setting at 0 And Push knob setting at 1…2…3…4…5 as per your capacity ( higher the setting higher the resistance will be) . Resistance depends on knob setting and the speed at which you pull or push.  

LEG CURL

Pull reverse the rollers which will benefit your hamstring muscles.

Knobs setting :- Push knob setting at 0 And Pull Knob setting at 1…2…3…4…5 as per your capacity ( higher the setting higher the resistance will be) . Resistance depends on knob setting and the speed at which you pull or push

ABDOMINAL TONER

Hold the oar arm close to your chest. Now press the oar arm in the front by moving your body position forward trying to touch the knee with your forehead. Keep your knees and hand locked in the same position and don't press the oar arm with your hand. Feel the crunch in your abdomen while doing these sets.  (Pushing pressure).

Knobs setting :- Pull Knob setting at 0 And Push knob setting at 1…2…3…4…5 as per your capacity ( higher the setting higher the resistance will be) . Resistance depends on knob setting and the speed at which you pull or push.

LOWER BACK

Hold the oar arm close to your chest. Now move your body position backward from your knee towards the seat. Feel the crunch in your abdomen while doing these sets. (Pulling pressure).

Knobs setting :- Push knob setting at 0 And Pull Knob setting at 1…2…3…4…5 as per your capacity ( higher the setting higher the resistance will be) . Resistance depends on knob setting and the speed at which you pull or push.