Stand facing away from the high pulley. Hold the cable attachment behind your head. Extend your arms straight up over your head. 5. Leg Exercises

The ParaBody 400 utilizes a single-stack selectorized weight system combined with a series of pulleys, cables, and press arms. Because one machine handles dozens of movements, the chart serves several critical purposes:

| | Target Muscle(s) | Instructions | | :--- | :--- | :--- | | Chest Press | Chest, Triceps, Front Shoulders | Lie on the bench, grasp the press handles, and press forward until arms are extended, then return. | | Lat Pulldown | Back, Biceps | Attach the lat bar to the high pulley, pull down to your upper chest, then control the weight back up. | | Shoulder Press | Shoulders (Deltoids), Triceps | Adjust the seat/arms, press overhead until arms are extended. | | Leg Extensions | Quadriceps | Sit on the low attachment, extend your legs to lockout, then lower under control. | | Seated Low Row | Back, Biceps | Sit on the floor, brace feet, pull the handle to your lower stomach, squeezing your shoulder blades. | | Leg Curls | Hamstrings | Lay face down on the bench, hook heels under pads, curl legs toward glutes. | | Bicep Curls | Biceps | Attach bar to low pulley, curl bar to shoulders while keeping elbows stationary. | | Triceps Pushdown | Triceps | Attach rope to high pulley, press down to lock arms out, then return. | | Ab Crunch | Abdominals | Attach strap to high pulley, kneel and curl head/ shoulders toward knees. |

Attach the short bar or a rope to the high pulley. Keep your elbows tucked tightly against your ribs and extend your arms downward.

Using the low pulley with a straight bar or handle. Triceps Pushdowns: Using the high pulley.

Life Fitness GS4 Wall Chart (PDF) — Features clear illustrations of setup and movement for each station.