Fasten the ankle cuff to the low pulley. Stand sideways. Move your outside leg out and away from your body to work the outer glutes. Full-Body Routine for the ParaBody 400
Attach the short bar or a rope to the high pulley. Keep your elbows tucked tightly against your ribs and extend your arms downward.
Workouts can be organized as:
Adjust the seat so the handles sit at mid-chest height.
While original printed manuals can be rare, the mechanics of this multi-gym allow you to perform dozens of high-quality movements targeting every major muscle group. Understanding Your ParaBody 400 Layout parabody 400 exercise chart free
| | Target Muscle(s) | Instructions | | :--- | :--- | :--- | | Chest Press | Chest, Triceps, Front Shoulders | Lie on the bench, grasp the press handles, and press forward until arms are extended, then return. | | Lat Pulldown | Back, Biceps | Attach the lat bar to the high pulley, pull down to your upper chest, then control the weight back up. | | Shoulder Press | Shoulders (Deltoids), Triceps | Adjust the seat/arms, press overhead until arms are extended. | | Leg Extensions | Quadriceps | Sit on the low attachment, extend your legs to lockout, then lower under control. | | Seated Low Row | Back, Biceps | Sit on the floor, brace feet, pull the handle to your lower stomach, squeezing your shoulder blades. | | Leg Curls | Hamstrings | Lay face down on the bench, hook heels under pads, curl legs toward glutes. | | Bicep Curls | Biceps | Attach bar to low pulley, curl bar to shoulders while keeping elbows stationary. | | Triceps Pushdown | Triceps | Attach rope to high pulley, press down to lock arms out, then return. | | Ab Crunch | Abdominals | Attach strap to high pulley, kneel and curl head/ shoulders toward knees. |
The main press arms used for chest presses, incline presses, and seated rows. Fasten the ankle cuff to the low pulley
With a few more details, I can provide a customized schedule or alternative exercises. Share public link
Regularly check the cables for fraying and lubricate the guide rods to keep the pulley system smooth. Full-Body Routine for the ParaBody 400 Attach the
Stand facing the machine with one ankle hooked under the lower roller pad. Flex your knee to pull your heel up toward your glutes, isolating the hamstrings. Repeat on the other side.