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1. Strengthen the Upper Back – Archery Draw Strokes
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the single handle to the poly cable. Unlock the wheel chair, move away from the unit until the poly cable is taut, then turn the chair at a right angle to the unit and put it in the locked position. Sitting with the arm holding the handle farthest away from the unit, turn your head and eyes toward the unit. Copy drawing a bow by drawing your hand across your face and holding it briefly behind your ear. Return to the starting position and repeat with your other arm. |
2. Strengthen the Back of the Upper Arms – Triceps Pull
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the two handles to the poly cable. Grasp each handle with an overhand grip. Unlock the wheel chair and move away from the unit until the poly cable is taut. Relock the wheel chair. Hold your arms straight, parallel to the floor. Press down with your arms until the arms pass by your body. Return to the starting position to complete one repetition.
Tip: You will probably want to shorten the cord-lock adjustment. |
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3. Strengthen the Arms, Shoulders, and Back – Body Cross
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the single handle to the poly cable. Grasp the handle in your hand, then unlock the wheel chair, turn it at a right angle to the unit until the poly cable is taut with the arm holding the handle farthest away from the unit. Relock the wheel chair, then hold your arm straight and swing your arm back across your body, through the full motion range. Return to the starting position & complete your repetitions. Repeat with your other arm. |
4. Strengthen the Wrists and Forearms – Two-Hand Wrist Curl
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the two handles to the poly cable. Grasp one handle in each hand with an underhand grasp. Unlock the wheel chair and move away from the unit until the poly cable is taut. Relock the wheel chair, then hold your elbows against your sides and bend them to a 45o angle. Move away from the unit until the poly cable is taut. Raise your hands by bending your wrists. Return to the starting position.
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5. Strengthen the Wrists and Forearms – Two-Hand Reverse Wrist Curl
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the two handles to the poly cable. Grasp one handle in each hand with an overhand grasp. Unlock the wheel chair and move away from the unit until the poly cable is taut. Relock the wheel chair, then hold your elbows against your sides and bend them so that your forearms are parallel to the floor. Lower your hands by bending your wrists. Return to the starting position.
Tip: Squeeze the handles before you bend your wrists to build a strong grip.
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6. Strengthen the Back of the Upper Arms – Forearm Stretch
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the two handles to the poly cable. Grasp one handle in each hand, unlock the wheel chair and move away from the unit until the poly cable is taut, then bend your elbows so that your forearms are parallel to the floor. Stretch and bend each arm in turn. A left and right cycle counts as one repetition.
Tip: Draw your elbows past your body while bending. |
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7. Build Your Chest and Arms – Basketball Bounce Pass
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the two handles to the poly cable. Grasp one handle in each hand, unlock the wheel chair and turn it facing away from the unit until the poly cable is taut. Bend your arms in front of your chest and position your palms facing each other. Make a two-hand pass by extending your arms forward and back to the starting position
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8. Develop the Back of the Shoulders – Shoulder Stretches
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the two handles to the poly cable. Grasp one handle in each hand, unlock the wheel chair, and move away from the unit until the poly cable is taut. Relock the wheel chair, then spread your arms and pull them up and back. Return to the starting position.
Tip: Pull your shoulders back during both parts of the exercise to improve your posture.
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9. Strengthen Biceps – Arm Curls
Roll the wheel chair where it is facing the unit (don’t forget to put it in the locked position). Fasten the two handles to the poly cable. Grasp one handle in each hand with an underhand grip, unlock the wheel chair, and move away from the unit until the poly cable is taut. Relock the wheel chair, and then hold both arms straight, with elbows touching your sides. Curl your arms upward, while keeping your elbows at your sides. Return to the starting position. |
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