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Dual Stations
Abdominal / Back Extension (CI-ABBA)
Abdominal
Muscles Used: Abdominals
Setup: Sit on the seat with your feet placed on the foot supports and lower back pressed against the lumbar pad.
Extend legs to keep back firmly against the lumbar pad while keeping a slight bend at the knees. Check
the weight stack to ensure appropriate resistance. Adjust the handles, so that your upper body is leaning
back slightly while your arms are extended.
Movement: With a controlled motion, contract torso by shortening the distance between your lower rib cage and your
hips. Emphasize the use of your abdominal muscles. Repeat the motion while maintaining proper body
positioning. Concentrate on contracting your abdominal muscles throughout the exercise. Do not return
the handles to the rest position until you are finished with the exercise.
Back Extension
Muscles Used: Erector Spinae, Gluteus
Setup: Sit on the seat with your feet placed on the foot supports. Check the weight stack to ensure appropriate
resistance. Adjust the handles, so that your upper body is rotated forward with the spine bent slightly
while your arms are extended.
Movement: With chest up, grip handles and extend back straightening your spine. Hold the position briefly and return
weight with controlled movement to starting position. Repeat the motion while maintaining proper body
positioning. Do not return the handles to the rest position until you are finished with the exercise.
Page 53 of 68
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