Pull Ups

• 1). Lie on the Total Gym so your stomach is flat on the moving board. Your knees should be resting on the padded rest on the lowest edge of the board.
  
  
• 2). Grasp the fixed handlebars on the top of the Total Gym with your hands so that your knuckles are on top of the bars.
  
  
• 3). Pull yourself upward so the board slides up until it hits the handlebars. Your arms should be bent and pointing out, away from your body when you are in this position.
  
  
• 4). Straighten your arms to move the board back down along the rails and return to the starting position.
  
  

Front Pull Over

• 1). Lie on your back on top of the board with your feet resting on the padded edge of the board.
  
  
• 2). Hold the looped straps, so you have one strap in each hand. Your arms should be straight above your head with your knuckles facing downward.
  
  
• 3). Lift your arms straight up in the air to move the board halfway up the rails. Continue to move your arms until they are straight along your sides and the board is at the top of the Total Gym.
  
  
• 4). Bring your arms back up in the air and finally behind your head again for a full repetition. Keep your arms straight without bending your elbows for the entire exercise.
  
  

Snow Angel

• 1). Lie on your back on top of the board with your feet resting on the padded edge of the board.
  
  
• 2). Hold one loop in each hand so that your arms extend out to either side. Your knuckles should be facing behind you.
  
  
• 3). Lower your arms until they are flat against your sides. This will move your body and the board up to the top of the rails.
  
  
• 4). Lift your arms again so they are out to the side for a complete repetition.
  
  

Reverse Fly

• 1). Sit on the board so you are facing the top and your legs are hanging over the top edge. Your back should be totally straight.
  
  
• 2). Hold the looped straps so your arms are in front of you and your knuckles are facing out and to the sides.
  
  
• 3). Bend your elbows outward to pull your body upward along the rails. Keep your arms straight, only bending your elbows as you move
  
  
• 4). Straighten out your arms to lower the board back down the rails to complete one cycle of the reverse fly.