J/Fit D Handle User manual
Manual and Exercise Guide
D Handle
www.jt.com
Cutting Edge. High Quality. Affordable.
JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
D Handle
Exercise Guide
Plank with Cable Row
1. Set the cable to the lowest setting. Assume a side plank position, up on one elbow, legs straight
with feet stacked, abs engaged. Forearm placed under your shoulder, and shoulders in line with
hips and ankles.
2. Facing the weight stack, place the handle in your upper hand, making sure it fully extends before
pulling.
3. Drive through your forearm and the edges of your feet to keep your hips o the oor and pull the
cable straight towards your chest.
4. The pulling movement is not the most important part of this exercise, it is maintaining your proper
plank position and not allowing your hip to drop and hips and shoulders to rotate legs are almost
straight. Hold and repeat. 12-15 reps.
External Shoulder Rotation
1. Place the cable attachment at elbow height. Stand with your side to the weight rack, feet about
shoulder width apart, the handle in your furthest hand.
2. Lock your elbow at your side and place your forearm across you rib cage. Arm is at a 90-degree
angle.
3. With elbow locked to your side, exhale as you pull the cable away from your body by externally
rotating your shoulder. Pause for count of two.
4. Inhale as you return to start position.
JFIT
11 Arcadia Way Columbia Falls, MT 59912
P. +1.406.300.0090
E. info@jt.com
www.jt.com
JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
Product Disclaimer:
There are some inherent risks involved in using any JFIT product including but not limited to serious
physical injury. We will not be held liable under any circumstance for incidental or consequential
loss, damage, or injury due directly or indirectly to the use of this product including any malfunction
from negligence or defect. The seller makes no claims as to the suitability of this product for any
specic purpose or use. The Buyer understands that the use of the product can cause possible
injury or death to themselves or others. The Buyer agrees to release, discharge, indemnify, and
hold harmless our company and its ocers, directors, shareholders, members, employees, agents,
and their respective successors and assignees against any loss, liability, damage, claim, cause of
action, known or unknown cost, or expense of any nature whatsoever, including without limitation
reasonable attorneys’ fees and other legal costs arising from the use of our products and content.
Your complete satisfaction
is our top priority!
D Handle
Exercise Guide
Tricep Extension
1. Attach a single grip handle to the high setting of your cable machine
2. Grabbing the handle with your right hand kneel down so that your left knee is on the oor and your right
foot is planted on the oor. Your torso should be erect.
3. Now, rest the back of your right arm on your inner thigh as if you were doing a concentration curl.
4. Then, extend your forearm down by exing your tricep until your arm is straight. Exhale during this portion of
the exercise.
5. Slowly ex your elbow until your forearm is parallel to the oor and complete the desired amount of reps.
Inhale during this portion of the exercise.
6. Repeat with your left arm by facing your right side to the machine. But this time place your right knee on the
oor and plant your left foot at on the oor. Alternate between arms for sets.
Cable Chops
1. Place the cable attachment in the high position. Standing at a 90-degree angle to the weight stack, grab the
D-ring with both hands placed over one another or ngers interlaced. Feet are staggered about shoulder width
apart, knees slightly bent.
2. Keeping your arms straight and shoulders locked in place, exhale as you rotate your torso and pull the handle
in a diagonally downward motion until your hands reach your knees. A large part of this motion comes from the
rotation of your torso. Try to reduce the amount of rotation in your hips.
3. Inhale as you reverse the motion back to start position. Repeat.
Horizontal Wood Chop
1. Set the cable to the lowest setting. Assume a side plank position, up on one elbow, legs straight with feet
stacked, abs engaged. Forearm placed under your shoulder, and shoulders in line with hips and ankles.
2. Facing the weight stack, place the handle in your upper hand, making sure it fully extends before pulling.
3. Drive through your forearm and the edges of your feet to keep your hips o the oor and pull the cable
straight towards your chest.
4. The pulling movement is not the most important part of this exercise, it is maintaining your proper plank
position and not allowing your hip to drop and hips and shoulders to rotate build up to 12 reps.
Pallof Press - Kneeling
1. Place the handle in med to low position on the cable machine, so that when the handle is about chest
height.
2. Half- kneeling position with the furthest leg from the weight stack extended at a 90-degree angle out front
and the closest leg to the weight stack, knee is on the oor. Your body is sideways to the weight stack. Pull
the cable out until it is taught. You can adjust your resistance by adjusting your distance from the machine.
3. Press the handle out horizontally in front of you as you exhale out. It is important not to let your hips rotate
as you press out. Keep your extended leg fully planted, not staggered to avoid stabilizing yourself.
4. Inhale as you return to starting position. Maintain your breathing pattern during this exercise. This exercise
challenges the core to resist rotation and helps strengthen deep stabilizing muscles.
JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
Cutting Edge. High Quality. Affordable.
CONTACT
If you need help with
product questions, you
need replacement parts,
or have concerns, please
reach out to us and
we will do our best to
accommodate you.
Email: [email protected]
UNHAPPY
If your order arrived
incorrect, damaged, or
missing parts, please
contact the customer
service where you
purchased the item, i.e.
Amazon.com. All refunds
and returns will need to
be processed through
the original point of
purchase as JFIT does
not have access to order
information or funds.
HAPPY
Thank you! Without your
product review, we do not exist.
We know you have many
choices, and we sincerely
appreciate your purchase of our
JFIT product. We take pride in
manufacturing a quality product
and hope you are completely
satisfied with your item. If you
have enjoyed our service and
quality, please let others know
what you think by leaving a
review through the specific
retailer you purchased your JFIT
product.
JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
Product Disclaimer:
There are some inherent risks involved in using any JFIT product including but not limited to serious
physical injury. We will not be held liable under any circumstance for incidental or consequential
loss, damage, or injury due directly or indirectly to the use of this product including any malfunction
from negligence or defect. The seller makes no claims as to the suitability of this product for any
specic purpose or use. The Buyer understands that the use of the product can cause possible
injury or death to themselves or others. The Buyer agrees to release, discharge, indemnify, and
hold harmless our company and its ocers, directors, shareholders, members, employees, agents,
and their respective successors and assignees against any loss, liability, damage, claim, cause of
action, known or unknown cost, or expense of any nature whatsoever, including without limitation
reasonable attorneys’ fees and other legal costs arising from the use of our products and content.
Your complete satisfaction
is our top priority!
D Handle
Exercise Guide
Tricep Extension
1. Attach a single grip handle to the high setting of your cable machine
2. Grabbing the handle with your right hand kneel down so that your left knee is on the oor and your right
foot is planted on the oor. Your torso should be erect.
3. Now, rest the back of your right arm on your inner thigh as if you were doing a concentration curl.
4. Then, extend your forearm down by exing your tricep until your arm is straight. Exhale during this portion of
the exercise.
5. Slowly ex your elbow until your forearm is parallel to the oor and complete the desired amount of reps.
Inhale during this portion of the exercise.
6. Repeat with your left arm by facing your right side to the machine. But this time place your right knee on the
oor and plant your left foot at on the oor. Alternate between arms for sets.
Cable Chops
1. Place the cable attachment in the high position. Standing at a 90-degree angle to the weight stack, grab the
D-ring with both hands placed over one another or ngers interlaced. Feet are staggered about shoulder width
apart, knees slightly bent.
2. Keeping your arms straight and shoulders locked in place, exhale as you rotate your torso and pull the handle
in a diagonally downward motion until your hands reach your knees. A large part of this motion comes from the
rotation of your torso. Try to reduce the amount of rotation in your hips.
3. Inhale as you reverse the motion back to start position. Repeat.
Horizontal Wood Chop
1. Set the cable to the lowest setting. Assume a side plank position, up on one elbow, legs straight with feet
stacked, abs engaged. Forearm placed under your shoulder, and shoulders in line with hips and ankles.
2. Facing the weight stack, place the handle in your upper hand, making sure it fully extends before pulling.
3. Drive through your forearm and the edges of your feet to keep your hips o the oor and pull the cable
straight towards your chest.
4. The pulling movement is not the most important part of this exercise, it is maintaining your proper plank
position and not allowing your hip to drop and hips and shoulders to rotate build up to 12 reps.
Pallof Press - Kneeling
1. Place the handle in med to low position on the cable machine, so that when the handle is about chest
height.
2. Half- kneeling position with the furthest leg from the weight stack extended at a 90-degree angle out front
and the closest leg to the weight stack, knee is on the oor. Your body is sideways to the weight stack. Pull
the cable out until it is taught. You can adjust your resistance by adjusting your distance from the machine.
3. Press the handle out horizontally in front of you as you exhale out. It is important not to let your hips rotate
as you press out. Keep your extended leg fully planted, not staggered to avoid stabilizing yourself.
4. Inhale as you return to starting position. Maintain your breathing pattern during this exercise. This exercise
challenges the core to resist rotation and helps strengthen deep stabilizing muscles.
JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
Cutting Edge. High Quality. Affordable.
CONTACT
If you need help with
product questions, you
need replacement parts,
or have concerns, please
reach out to us and
we will do our best to
accommodate you.
Email: [email protected]
UNHAPPY
If your order arrived
incorrect, damaged, or
missing parts, please
contact the customer
service where you
purchased the item, i.e.
Amazon.com. All refunds
and returns will need to
be processed through
the original point of
purchase as JFIT does
not have access to order
information or funds.
HAPPY
Thank you! Without your
product review, we do not exist.
We know you have many
choices, and we sincerely
appreciate your purchase of our
JFIT product. We take pride in
manufacturing a quality product
and hope you are completely
satisfied with your item. If you
have enjoyed our service and
quality, please let others know
what you think by leaving a
review through the specific
retailer you purchased your JFIT
product.
Manual and Exercise Guide
D Handle
www.jt.com
Cutting Edge. High Quality. Affordable.
JFIT is founded on this fact:
IF YOUR BODY FEELS GOOD, SO WILL YOUR MIND
D Handle
Exercise Guide
Plank with Cable Row
1. Set the cable to the lowest setting. Assume a side plank position, up on one elbow, legs straight
with feet stacked, abs engaged. Forearm placed under your shoulder, and shoulders in line with
hips and ankles.
2. Facing the weight stack, place the handle in your upper hand, making sure it fully extends before
pulling.
3. Drive through your forearm and the edges of your feet to keep your hips o the oor and pull the
cable straight towards your chest.
4. The pulling movement is not the most important part of this exercise, it is maintaining your proper
plank position and not allowing your hip to drop and hips and shoulders to rotate legs are almost
straight. Hold and repeat. 12-15 reps.
External Shoulder Rotation
1. Place the cable attachment at elbow height. Stand with your side to the weight rack, feet about
shoulder width apart, the handle in your furthest hand.
2. Lock your elbow at your side and place your forearm across you rib cage. Arm is at a 90-degree
angle.
3. With elbow locked to your side, exhale as you pull the cable away from your body by externally
rotating your shoulder. Pause for count of two.
4. Inhale as you return to start position.
JFIT
11 Arcadia Way Columbia Falls, MT 59912
P. +1.406.300.0090
E. info@jt.com
www.jt.com
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