The Band Flex home gym is a device sold by Stamina Products, Inc. for use in exercising several of the body's major muscle groups. The machine consists of rope-and-pulley assembly mounted onto an upright; a rail attached to the lower section of the upright provides support for a sliding seat and a removable bench. By clipping hand grips and other accessories to various points on the pulley ropes, the user is able to reconfigure the device for use in different exercises.
Crunches
Step 1
Remove the pin from the bottom of the bench support. Slide the bench support along the rail until the bench reaches an inclined position. Reinstall the pin to lock the bench in place. Attach the hand grips to the outer loops on the pulley ropes.
Step 2
Sit down on the seat and recline on the bench. Use an overhand grip to hold onto the hand grips, then lift the grips up to head level.
Step 3
Use your abdominal muscles to curl your torso forward until your elbows make contact with your thighs. Return to your starting position and repeat the exercise as desired.
Bicep Curl
Step 1
Remove the pin from the bottom of the bench support. Lower the bench until it comes to a rest on the rail, then reinstall the pin. Attach the hand grips to the inner loops on the pulley ropes.
Step 2
Stand with one leg on either side of the bench, facing towards the rope-and-pulley assembly. Use an underhand grip to hold onto the hand grips. Begin with your hands resting at your sides.
Step 3
Use your biceps to curl your forearms towards your torso. Keep your elbows pressed against your sides as you perform the exercise. Lower your hands back to the starting position and repeat the exercise as desired.
Rowing
Step 1
Remove the pins from the bottom of the bench support and the hinged end of the bench. Lift the bench off of the rail and set it aside. Attach the hand grips to the inner loops on the pulley ropes. Pull out the knob installed underneath the seat. Turn the knob 90 degrees clockwise.
Step 2
Sit down on the seat facing towards the rope-and-pulley assembly. Rest the soles of your feet on the horizontal bar located above the end of the rail. Use an overhand grip to hold onto the hand grips. Stretch your arms in front of you and bend your knees.
Step 3
Push against the bar with your legs. Pull the hand grips towards your torso as you move. Return to the starting position and repeat the exercise as desired.
Leg Press
Step 1
Remove the pins from the bottom of the bench support and the hinged end of the bench. Lift the bench off of the rail and set it aside. Pull out the knob installed underneath the seat. Turn the knob 90 degrees clockwise.
Step 2
Sit down on the seat and position the belt accessory behind your lower back. Attach the ends of the belt accessory to the outer loops on the pulley ropes.
Step 3
Sit down on the seat facing towards the rope-and-pulley assembly. Rest the soles of your feet on the horizontal bar located above the end of the rail. Push against the bar with your legs, then return to the starting position and repeat the exercise as desired.
Things You'll Need
- 2 hand grip accessories
- Belt accessory
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