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Get the most out of Precor Resolute Multi-Stations

Movement Library

Triceps Pushdown Exercise

Set Up

  1. Select appropriate weight.
  2. Face away from the equipment and hold bar with palms down.
  3. Hands should be directly below the pulley.

Exercise

  • Fix elbows at the side of the body and press down slowly until arms are fully extended.
  • Return to the starting position with control.

Training Tips

  • Vary muscles trained by utilizing the pull up bar or Triceps Extension rope.
  • Avoid arching the back or elevating shoulders while performing this exercise.

Low Row Exercise

Set Up

  1. Select appropriate weight.
  2. Set feet on foot plate.
  3. Grip handles, in a forward position, with knees slightly bent.

Exercise

  • Begin with your arms extended while maintaining a slight bend in the elbow. Keep core stabilized.
  • Pull the handles to chest level in a controlled motion.
  • Slowly return to the start position.

Training Tips

  • Maintain good posture. Avoid rocking back and forth to manage heavy loads.
  • Vary your workout by rotating the hand grips to change your starting position.
  • Challenge your muscles with bilateral, single side, or alternating arm movements.

Assisted Dip Exercise

For Resolute Multi-Stations Dip-Chin Assist Equipment

Set Up

  1. Select appropriate weight.
  2. Adjust the knee pad to a raised or lowered position.
  3. Rotate the handles inward or outward to find the most comfortable position.
  4. Use the access steps to enter the equipment.
  5. Grip the handles with palms facing towards the equipment, extend your arms, and kneel on the pad (if applicable).

Exercise

  • Brace your core, maintain an upright posture, and extend your arms.
  • Bend elbows to lower the body. Elbows should bend at or below shoulder height.
  • Return to starting position with control.
  • To exit the equipment, hold the handles and step off the knee pad on to the access steps.

Assisted Chin Up Exercise

For Resolute Multi-Stations Dip-Chin Assist Equipment

Set Up

Select appropriate weight.

  1. Adjust the knee pad to a raised or lowered position.
  2. Use the access steps to enter the equipment.
  3. Choose the overhead grip position of your choice.

Exercise

  • Brace your core and maintain upright posture while extending your arms overhead.
  • Bend elbows and pull to raise your body up.
  • Extend arms to lower the body and return to the starting position with control.

Training Tips

  • Change your grip to vary the muscles trained.
  • Use the neutral grip bar to perform neutral grip pull-ups.
  • Avoid arching back or elevating shoulders while performing pull-up variations.

Lat Pulldown Exercise

Set Up

  1. Select appropriate weight.
  2. Sit down with hands below pulley.
  3. Set the adjustable rollers on top of thighs.
  4. Grip the handlebar with palms facing the frame.

Exercise

  • Lean back slightly and pull down handlebar until bar is level with chest.
  • Slowly return to the start position.

Training Tips

  • Vary your workout by changing your grip position.
  • Avoid rocking your body to create momentum when pulling heavy loads.
  • Avoid pulling the handles behind your neck.
  • Maintain a neutral spine throughout the exercise.

Standing Glute Exercise

Set Up

  1. Set pulley at lowest height.
  2. Attach ankle strap to the pulley.
  3. Select appropriate weight.

Exercise

  • Put the ankle strap on one ankle and face the equipment.
  • Step back until you feel slight resistance.
  • Hold the bar or balance with hands on hips.
  • Stand tall and slowly lift ankle backward and up while keeping leg straight.
  • Return to starting position with control.

Training Tips

  • Engage core muscles and keep an upright posture throughout the movement.
  • Vary this exercise by turning to the side and lifting the leg laterally away from the body to train abductor muscles, or way from the body to train abductor muscles, or across the body to train adductor muscles.
  • Start this exercise with a light load.

Torso Rotation Exercise

Set Up

  1. Set pulley at waist height.
  2. Attached handle to the pulley.
  3. Select appropriate weight..

Exercise

  • Turn your body so your hip is closest to the equipment.
  • Hold the handle with both hands.
  • Reach both arms toward the equipment and step away until the weight stack is floating in your starting position.
  • Keep arms straight and rotate handle across your body as far as possible.

Training Tips

  • Engage core muscles and keep an upright posture throughout the movement.
  • Vary this exercise by changing the pulley height so the exerciser can reach from low to high or high to low.
  • Perform this exercise in a kneeling position.