How to Use a FreeMotion EXT

The design of the FreeMotion EXT Dual Cable Cross includes swivel pulleys that allow you to move 350 degrees; independently rotating arms; extensive cable travel; and two separate weight stacks for each arm. Use the EXT to complete any exercise and any movement. Dr. Matthew Rhea reported in the March 2008 issue of "Journal of Strength and Conditioning" that study exercisers who used the EXT had an increase in strength and balance and experienced less pain overall than those who used other types of resistance training.

Things You'll Need

  • FreeMotion EXT Dual Cable Cross
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Instructions

  1. Setup

    • 1

      Plan and write down your exercise plan. Include seven to eight exercises that target all major muscle groups, using both upper and lower body.

    • 2

      Adjust the weight to match your fitness level and the specific exercise by pulling out the pin and inserting to the suitable weight stack. Regulate the weight of each arm with its own weight stack. Start weight at 3 lb. and increase it by 3 or 4 lb.

    • 3

      Move the arms of the machine into the correct position for your exercise. Grip the arm with one hand and pull the knob out with the other to move the arm up or down. Move the arm to the location you desire, and release it back into place. Move arms one to 12 notches for up and down. Push down on the lever to move the arms farther right or left using one of the nine notches.

    • 4

      Do two to three sets of each exercise with 12 to 15 repetitions at a resistance that challenges you but allows you to keep good form. Add more weight when using both hands for an exercise.

    Use

    • 5

      Work the legs with reverse lunges with the EXT. Move both arms down to the lowest notch, placing the cable near the floor. Move each arm toward the center to notch number 5. Facing the EXT and standing between the cables, grab a handle in each hand. Step back with one leg and lower your body by bending the back knee until it nearly touches the floor. Return to standing position. Repeat with opposite legs.

    • 6

      Work the upper back by doing a standing high row exercise. Move the arm up to notch number 10, placing the cable above your head. Stand facing the pulley; grab the handle in one hand and step back, staggering your feet. Pull the cable straight back until the handle nearly touches your chest. Return the cable until your arm fully extends. Repeat for desired number of repetitions. Switch hands and feet position for opposite arm.

    • 7

      Work the abs with a kneeling crunch on the EXT. Move one arm up to notch number 12, placing the cable above your head. Grab the cable, and kneel on both knees. Place your hands against your head, holding the cable stable. Bend at the hips, and pull your head and the cable down toward the floor. Return to starting position.