Advanced Resistance Trainer
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Glimpse of Our Workouts
top 10 - ABRA exercises
01. Chest Press
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02. Front Row/Lying Upright Row
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03. Bicep Curls
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04. Triceps Extension
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05. Abdominal Crunches
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06. Triceps Extensions
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07. Flies
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08. Back Row
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09. Biceps Curls
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10. Back Row in Static Squat Position
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Chest Press
Adjust ABRA at shoulder height. Face away from the band. Place one leg slightly bent forward while keeping the other leg behind to ensure stability. Lean forward by holding the handles at chest height.
Push handles away from the body till fully extended. Then return to starting position.
Select a suitable degree of difficulty in order to execute full range of motion. Keep core locked and breathe properly.
- Chest – Pectoralis Major
- Front Shoulders – Anterior Deltoid
- Back Upper Portion Of Arm – Triceps
- Chest – Pectoralis Major
- Front Shoulders – Anterior Deltoid
- Back Upper Portion Of Arm – Triceps
Push handles away from the body till fully extended. Then return to starting position.
Front Row/Lying Upright Row
Adjust the ABRA at low height. Lie on your back with your knees slightly bent and your feet on the floor. (Knees bent are optional) With both arms straight over your body in direction of your band grab one handle with both hands in an overhand grip. At this point you should feel tension from the anchor point.
Pull with both hands the handle towards your collarbone with elbows flexed and leading the movement.
Select suitable degree of difficulty. Keep arms close to torso in order to prevent any unwanted stress on lower back.
- Middle Shoulders – Lateral Deltoids
- Trapezius
- Upper Front Portion of Arms – Biceps
- Middle Shoulders – Lateral Deltoids
- Trapezius
- Upper Front Portion of Arms – Biceps
Pull with both hands the handle towards your collarbone with elbows flexed and leading the movement.
Bicep Curls
Adjust the ABRA at a low height. Sit down in front of ABRA facing anchor point with knees bent and feet on the floor. Place both elbows on top of the knees and while grabbing one handle with both hands.
Bend both arms at elbows pulling hands towards face. Return to starting position without locking elbows.
Select suitable degree of difficulty. The body should remain in fixed position with elbows on top of knees.
- Upper forward portion of arms – Biceps
- Upper forward portion of arms – Biceps
Bend both arms at elbows pulling hands towards face. Return to starting position without locking elbows.
Triceps Extension
Adjust ABRA at shoulder height. While standing facing away from the ABRA, place one leg forward slightly bent and the opposite leg behind in order to maintain stability and alleviate any lower back issues. Holding one handle with both hands, elbows bent at height of the head, and keeping elbows parallel with the floor.
Extend elbows and straighten arms while exhaling. Inhale and bend elbows in return to starting position.
Select a suitable degree of difficulty. Maintain the fixed body position, engage the core, and only allow the elbow joint to expedite the movement.
- Upper back portion of arm – Triceps
- Upper back portion of arm – Triceps
Extend elbows and straighten arms while exhaling. Inhale and bend elbows in return to starting position.
Abdominal Crunches
Adjust the ABRA to a high height. Facing the ABRA, kneeling on a mat, sit back unto the heels (not yet just touching). Grab each handle with both hands keeping your back straight, place hands by temples.
Without lifting or moving hips, bend forward in a pulling motion bringing your elbows towards your knees. The body should appear in a crunching position. Return to starting position.
Emphasize on exhaling while crunching towards the core. Work slowly and breathe properly.
- Abdominals – Rectus Abdominis
- Abdominals – Rectus Abdominis
Without lifting or moving hips, bend forward in a pulling motion bringing your elbows towards your knees. The body should appear in a crunching position. Return to starting position.
Triceps Extensions
Adjust ABRA to medium height. Stand facing anchor point, one leg forward, slightly bent while leaning forward. Place the other leg behind the body, grab both handles, and tuck both elbows into the sides of the body at a 90* degree angle.
Extend elbows till arms straighten. Then return them to 90 degree angle again.
Select suitable degree of difficulty. Make sure that the only joint preforming the movement is the elbow.
- Upper portion of back arm - Triceps
- Upper portion of back arm - Triceps
Extend elbows till arms straighten. Then return them to 90 degree angle again.
Flies
Adjust the ABRA at shoulder height. Face away from the anchor point while placing both hands on the handles. Stand with one leg slightly forward with knee bent. Keep opposite leg behind the body. Arms at shoulder height and straight.
Bring arms forward in a hugging motion at shoulder/chest height. Contract the chest muscles, slowly release the arms back to starting position.
Select suitable degree of difficulty. Keep core engaged and body still.
- Chest – Pectoralis Major
- Front Shoulders – Anterior Deltoids
- Chest – Pectoralis Major
- Front Shoulders – Anterior Deltoids
Bring arms forward in a hugging motion at shoulder/chest height. Contract the chest muscles, slowly release the arms back to starting position.
Back Row
Adjust the ABRA at a high height. Place one foot forward while facing the anchor point while the opposite is slightly bent behind the body. (This enables a stable base) Place both hands straight on handles, shoulder height, and shoulder width.
Pull both handles toward the upper portion of the chest while contracting the shoulder blades. Slowly straighten arms on return to starting point.
Select suitable degree of difficulty. Maintain a strong core.
- Upper Back – Latissimus Dorsi
- Upper Rear Shoulders – Posterior Deltoids
- Upper portion of front arms – Biceps
- Upper Back – Latissimus Dorsi
- Upper Rear Shoulders – Posterior Deltoids
- Upper portion of front arms – Biceps
Pull both handles toward the upper portion of the chest while contracting the shoulder blades. Slowly straighten arms on return to starting point.
Biceps Curls
Adjust ABRA at low height. Face away from the ABRA with one leg slightly bent forward. Place other leg behind the body, straightened. Lean forward with hands holding both handles.
While leaning forward with arms straight and slightly behind the body, bend elbows to raise forearms and contract the biceps. Extend the arms and return to starting point.
Select a suitable degree of difficulty. Refrain from any movement in the shoulder while executing the exercise.
- Upper front portion of arms – Biceps
- Upper front portion of arms – Biceps
While leaning forward with arms straight and slightly behind the body, bend elbows to raise forearms and contract the biceps. Extend the arms and return to starting point.
Back Row in Static Squat Position
Adjust the ABRA at a high height. While facing the anchor point sit into a Static Squat Position keeping your knees at a 90 degree angle. Place both hands onto handles and keep arms straight. * It is important to maintain tension in both arms.
While holding the position, pull both handles towards the body. Keep your arms at the height between your shoulders and upper portion of the chest. Squeeze your shoulder blades together.
Select a suitable degree of difficulty in order to perform the exercise to the full range of motion. Maintain a stable core.
- Upper Back – Latissimus Dorsi
- Thighs – Quadriceps
- Backside – Gluteus
- Core – Rectus Abdominis
- Upper front portion of arm – Biceps
- Upper Back – Latissimus Dorsi
- Thighs – Quadriceps
- Backside – Gluteus
- Core – Rectus Abdominis
- Upper front portion of arm – Biceps
While holding the position, pull both handles towards the body. Keep your arms at the height between your shoulders and upper portion of the chest. Squeeze your shoulder blades together.