An Ultraglide machine is a cable-pulley exercise machine that uses your bodyweight as resistance. Multiple exercises may be done to work your entire body by changing the direction you are facing, by lying down or by sitting up. The difficulty of each exercise may be increased or decreased by raising or lowering the bench. If you want to tone your muscles, keep the bench close to the floor so you can perform 15 to 20 repetitions per set. If you want to build your muscle mass, keep the bench high so you can only do six to 12 repetitions per set.
Adjust the bench of the Ultraglide to about 30 degrees from the floor. Perform chest presses by sitting on the bench and facing toward the feet platform, holding a handle in each hand. Straighten your arms in front of you then bend your elbows, drawing your hands toward your shoulders; keep your elbows out to your side. Press your arms in front of you, drawing your hands close together and repeat for one set.
Face the opposite direction, sitting on the bench with a handle in each hand to do back rows. Straighten your arms in front of you then pull the handles toward your shoulder, squeezing your shoulder blades together and keeping your elbows close to your rib cage. Complete one set of rows. Alternate between one set of chest presses and one set of back rows for three total sets per exercise.
Turn back toward the platform to do lying triceps extensions. Lie with your back and the bottoms of your feet flat on the bench. Extend your arms above you so your elbows and wrists are in-line with your shoulders. Bend your elbows to lower your hands close to your ears; do not move your shoulders. Contract your triceps muscles to straighten your arms and repeat for one set.
Straighten your arms beside you toward the floor, holding a handle in each hand; your elbows should be slightly behind your hips. Immobilize your shoulders and curl your hands toward your shoulders. Return to the start position and repeat for one set. Alternate between one set of triceps extensions and one set of biceps curls for three total sets per exercise.
Elevate the bench to 45 degrees for squats. Lie back on the bench with your feet shoulder-width apart and your toes near the front edge of the platform. Bend your legs until your thighs are nearly parallel to the platform. Contract your leg muscles to straighten your body and repeat for three sets.
- American College of Sports Medicine: Progression Models in Resistance Training for Adults
- “Personal Trainer Manual”; American Council on Exercise; 1997