Pro Tip

Repeat this movement rhythmically for the duration of your cardio.

How To

  1. Sit on the seat and secure your feet on the pedals with straps while gripping the handle overhand and shoulder-width apart.
  2. Select the appropriate settings on the machine for your planned cardio.
  3. Press start.
  4. Exhale and extend at your legs to straighten them while simultaneously driving your elbows back behind you, leaning back with a flat back, and squeezing your shoulder blades together.
  5. Continue so that the seat moves towards the back of the machine, your legs are straight, and elbows pass behind your torso.
  6. Inhale and bend your legs to bring the seat forward while extending your arms and leaning forward, returning you to the starting position.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Muscles spanning the front of your thigh.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.


Muscles of your butt.


Muscles spanning the back of your thigh.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.



This cardio machine can be fatiguing for the upper body. Try to avoid using it following a hard upper body workout.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment