Don't be fooled by the Knee-Raise Machine's ho-hum name. You can perform some of the most powerful sculpting exercises that can be done without free weights with this machine.
Some of these include the obvious knee raise, of course, for your lower abdominals, leg raises, and for lower abs; dips for the chest and triceps, pull-ups and chin-ups, for the back and biceps, elevated push-ups, using the machine's feet pedestals, and many more.
Simple construction means that if you buy a disassembled knee-raise machine from a store, putting it together takes about as much time and skill as a paint-by-numbers kit.
The name "Knee-Raise Machine" and sometimes "Vertical Knee-Raise Machine" (or VKR) can be somewhat misleading since none of the parts move while you're actually exercising on the unit. The resistance comes from your own body weight.
What to Look for
You want to make sure that the unit is made of sturdy, heavy-gauge steel and that it has a stable base that will resist rocking and tipping. Check the manufacturer's weight rating for the unit and make sure it's strong enough.
For a few extra dollars, you can get a unit in which the dip handles and armrests swing out of the way when you want to do pull-ups or other hanging exercises.
Common Pitfalls
This is a tall piece of equipment--close to 7 feet. So scope out your workout room and make sure you'll have the vertical clearance as well as the horizontal floor space to get it to fit.
If you're worried that you have weak upper body strength and can't possibly do dips, pull-ups or knee-raises, then this machine is perfect for you! You can use the vertical knee raise machine's step-up bars to jump into position or you can have a partner give you a boost to the "top" of a dip or pull-up. Then let gravity slowly pull you down while you resist. This is what lifters call a "negative repetition."
Keep raising the number of "negatives" you do in this fashion, and let yourself fall more slowly, and eventually you'll be strong enough to do your first full repetition. You keep building from there.
Do avoid swinging to complete your repetitions. Yes, it's horrific form, but on this machine it's also dangerous, as you could cause the entire unit to topple. Especially avoid this in the sporting goods store!
The knee-raise machine stuffs an impressive amount of utility into one unit, allowing you to work your core, pectorals, arms, rear shoulders and back. And if you need a greater challenge, you can always strap on a weight-bearing belt, ankle weights or increase your repetitions.
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