Workouts With The Everlast Pilates Door Gym

The Everlast Pilates Door Gym is a pulley system designed to give you an effective upper-body workout. It is highly portable and can be used in any door. The system comes with three movable anchoring points, a rope pulley system, an adjustable resistor and two hand attachments. The resistance provided is mostly suitable for upper-body exercises, which can be used as part of a comprehensive upper-body workout.

Slanted Chest Press

The slanted chest press exercise works your pectoral muscles and requires that two anchor points be placed on the top of the door and one anchor point centered on the bottom of the door. Stand with your back against the door and reach up and grab the hand attachments with an overhand grip. Place your right foot 6 inches in front of the door, and bend forward at the waist slightly. Position your hands next to your shoulders with your elbows bent. Push the hand attachments away from your body, at a downward angle, until your arms are fully extended with your hands at waist height. Return your hands back to your shoulders, and continue performing reps until your muscles are fatigued.

Middle Back Row

Pilates exercise is known for strengthening the back, and the middle back row accomplishes this task. Two anchor points need to be on the bottom of the door while one anchor point should be centered on top of the door. Stand 2 feet in front of the doorway, facing it, and grab the hand attachments with an overhand grip. Bend at your knees slightly and bend over at the waist slightly. Your arms should be fully extended toward the bottom of the doorway. Pull the hand attachments to your body, contracting the muscles between your shoulder blades. Allow your elbows to extend back and continue pulling until a straight line formed from your right upper arm to your left upper arm across your back. Once this position is reached, allow your arms to return to full extension, and repeat.

Bicep Curls

The Everlast Pilates Door Gym is also works your biceps muscles well. Two anchor points need to be on the bottom of the door with one anchor point centered on top of the door. Stand facing the door about 1 foot away from the doorframe. Grab the hand attachments with an underhand grip, and stand upright with your arms to the sides of your body. Tuck your elbows against the side of your body near your ribs and waist. Rotate your forearm and wrist toward your shoulder while keeping your elbow in the same position. Once your wrist touches your shoulder, relax your arms back to the starting position, and repeat.

Double Arm Pushdowns

The double arm pushdown exercise works your triceps muscles. It requires two anchor points to be placed on top of the door with one anchor point on the bottom of the door. Stand 1 foot in front of the doorway while facing the door, and grab the hand attachments above you with an overhand grip. Bring your elbows to your sides, but allow your forearms to be slanted toward the top of the door. Push down on the hand attachments while contracting your triceps until your arms are fully extended toward the floor. Return your forearms to the slanted position and repeat.