Railyard Fitness Serius Strong Handles User manual

Wrist, Elbow and Shoulder
Exercise Chart for the Serius
Strong® 3-way Therapy
and Fitness Handle
Serius Strong® Handles were designed by David Berman, MS, PT, COMT, CSCS, a
Physical Therapist seeking a more effective method of
targeting specific muscles using resistance tubing. The result, the Serius Strong® 3-way
Fitness and Therapy Handle.
The three ways you can use the Serius Strong® Handle are:
With the tubing in the
channel around the handle,
you will take advantage of
the increased resistance and
stabilizing properties of the
Serius Strong® Handle
for upper
Position the handle so the
tubing exits from the bottom
and the top of the handle.
This allows you to position
your wrist in multiple
positions and angles.
With the tube locked firmly in
the grip with the ball lock, insert
the tube into the closest hole in
the channel on the handle across
from the grip, then insert the
tube into the middle hole and
pull the tube down and away
from the handle, removing all
the slack. This is the traditional
Stirrup Grip.
Channel Grip Vertical Grip Stirrup Grip
Each position can be used with most of the exercises. We have placed a photo of
recommended handle positions next to each exercise for your convenience.

Attaching tubing to the Door Attachment.
Every Serius Strong® kit comes with a door attachment, which allows you to
anchor your tube to a door in a high, mid or low position for exercises. Attach the door
attachment to one of the resistance tubes in your kit by placing the door attachment around the
tube anywhere along the length of the tube and placing the doorstop through the loop at
the opposite end and pulling tight. Place the doorstop over the top or anywhere along the
doorjamb next to the hinges. Attach one or two Serius Strong® Handles to one or each end on
the tube in the grip set-up you desire. Stand on the side of the door where you pull the door to
close it.
Important!
Read the instructions below before you use your Serius Strong®Exerciser.
Before each workout check for possible wear on the tubing. Replace the tubing if cut or frayed.
• Avoid exposing the tube to rough or abrasive surfaces.
• Wear appropriate footwear while using the Serius Strong® Exerciser.
• Make sure the tubing is secured under your foot before you begin exercise.
• Perform exercises in a slow and controlled manner.
• Avoid holding your breath while exercising.
• Consult your physician before beginning any type of exercise program.
• Do not use under any exercise or fitness step product.
Exercise instruction:
• Perform exercises recommended by your medical professional or 13 sets of 10 repetitions
during each exercise session. Rest 30 to 60 seconds between each set.
• Fortheleastamountofresistance,standontheresistancetubewithonefoot;forthemost
resistance, stand on the tubing with both feet, hip width apart. Resistance levels can also be
adjusted by lengthening or shortening the tube with the ball lock in the Serius Strong®
Handles.
ŸIf unable to accomplish 10 repetitions, modify your foot placement on the tube or select a
Serius Strong® Exerciser with a tube that provides a lesser amount of resistance.
Attaching the tube to the Serius Strong® Handle.
The unique ball lock design of the Serius Strong® Handle allows you to
easily adjust the length of the tube. As the tube is shortened, the resistance
level of the tube increases. For lighter resistance, lengthen the tube.
Insert the tube completely through the handle’s grip so the tube exits the end where
the ball portion of the ball lock is located, as illustrated. Leave 3 or more inches
visible, then press the ball into the grip while pulling on the tube on the opposite end. This will
lock the tube in place. To release, pull the tube to release the ball lock.

Flexion
Set the Serius Strong® Handle up in stirrup grip position. Hold the Serius Strong®
Handle with palm facing upwards and the handle and tubing projecting back from the
rear of your hand. The tubing should be secured from a position below the handle
(i.e. step on it). Allow your wrist to bend down and back into full extension. This is
the starting position. The tubing should have some tension in it at this position. Curl
your wrist up to flexion, keeping a loose grip on the handle, relax and repeat for the
recommended number of repetitions and sets. Note: this grip position, the traditional
grip, used for this exercise keeps the rotational forces distributed equally in the hand.
Radial Deviation
Set the Serius Strong® Handle up in channel grip position. Hold the Serius Strong®
Handle with the thumb side of your hand facing up and the tubing projecting down
from the channel side of the Serius Strong® Handle. The tubing should be secured
from a position below the handle (i.e. step on it). Allow your wrist to bend down at
the pinky side into full ulnar deviation. This is the starting point. The tubing should
have some tension in it at this position. Bend your wrist up into full radial deviation.
Relax and repeat for the recommended number of repetitions and sets. Note: The
unique channel feature of the Serius Strong® Handle allows for the moment arm to be
increased, thereby increasing the effective tension and the effective range of tension.
Aswell,theuniversaltubeadapterallowsforinfinitelevelsofresistance.
Ulnar Deviation
Set the Serius Strong® Handle up in channel grip position. Hold the Serius Strong®
Handle with the thumb side of your hand facing up and the tubing projecting upwards
from the channel side of the Serius Strong® Handle. The tubing should be secured
from a position above the handle (i.e. hold it with your free hand). Allow your wrist to
bend up at the thumb side into full radial deviation. This is the starting point. The
tubing should have some tension in it at this position. Bend your wrist down into full
ulnar deviation. Relax and repeat for the recommended number of repetitions and sets.
Note: The unique channel feature of the Serius Strong® Handle allows for the
moment arm to be increased, thereby increasing the effective tension and t he
effectiverangeoftension.Aswell,theuniversaltubeadapterallowsforinfinitelevels
of resistance.
Wrist Exercises
Extension
Set the Serius Strong® Handle up in stirrup grip position. Hold the Serius Strong®
Handle with palm facing downwards and the handle and tubing projecting down from
the palm side of your hand. The tubing should be secured from a position below the
handle (i.e. Step on it). Allow your wrist to bend down into full flexion. This is the
starting position. The tubing should have some tension in it at this position. Curl your
wrist up into full extension, keeping a loose grip on the handle. Relax and repeat for the
recommended number of repetitions and sets. Note: The grip position is the traditional
grip used for this exercise and keeps the rotational forces distributed equally in the hand.

Supination
Set the Serius Strong® Handle up in channel grip position. Your upper arm should be
held at your side with your elbow bent to 90°. Hold the Serius Strong®Handle with
your palm facing down and the tubing projecting down from the inside/thumb side of
the Serius Strong®. The tubing is secured from a position below the handle (i.e. step
onit).Thetubingshouldhavesometensioninitatthisposition.Keepafirmgripin
the Serius Strong® Handle while you roll your forearm and turn your palm up
performing supination. Relax and repeat for the recommended number of repetitions
and sets.
Elbow and BicepExercises:
Pronation
Set the Serius Strong® Handle up in channel grip position. Your upper arm should be
held at your side with your elbow bent to 90°. Hold the Serius Strong® Handle with
your palm facing up and the tubing projecting down from the outside/thumb side of
the Serius Strong®. The tubing is secured from a position below the handle (i.e. step
on it). The tubing should have some tension in it at this position. Keep a firm grip in
the Serius Strong® Handle while you roll your forearm and turn your palm down
performing pronation. Relax and repeat for the recommended number of repetitions
and sets.
Biceps Curl
Set the Serius Strong® Handles up in channel grip position. Hold the Serius Strong®
Handles with palms facing up. The tubing projects down from the inside channel
(pinky side) of each hand. The tubing is secured from a position below the handle (i.e.
step on it). Keep your hands palms up with wrists held in a neutral to slightly bent
back position. Hold your upper arms at your sides with your elbows straight. This is
the starting position. The tubing should have some tension in it at this position. Curl
yourarmsupintofullflexion,keepingaloosegriponthehandle(allowthehandleto
rotate slightly in your grip so it stays in line with the tubing). Relax and repeat for the
recommended number of repetitions and sets.
Incline Curl
Set the Serius Strong® Handle up in channel grip position. Hold the Serius Strong®
Handle with your arm extended behind your body, palm facing forwards and the
handlepointingdownandbacktowardsthefloor.Thetubingprojectsdownfromthe
inside channel (pinky side) of your hand. The tubing is secured from a position behind
your arm (i.e. secure it in a door). Keep your hand palm down with wrist held in a
neutral to slightly bent back position. Hold your upper arm at your side with your
elbow pointing backwards. This is the starting position. The tubing should have some
tensioninitatthisposition.Curlyourarmupintofullflexion,keepingaloosegripon
the handle (allow the handle to rotate slightly in your grip so it stays in line with the
tubing). Relax and repeat on each side for the recommended number of repetitions
and sets.

Preacher Curl
Set the Serius Strong® Handle up in channel grip position. Hold the Serius Strong®
Handle with your arm extended in front of your body, palm facing up and the handle
pointing forward towards the door in front of you (where it is secured). The tubing
projects out from the inside channel (pinky side) of your hand. Keep your hand palm
up with wrist held in a neutral to slightly bent back position. Hold your upper arm
straight out in front of you with your elbow pointing to the front. This is the starting
position. The tubing should have some tension in it at this position. Curl your arm up
intofullflexion,keepingaloosegriponthehandle(allowthehandletorotateslightly
in your grip so it stays in line with the tubing). Relax and repeat on each side for the
recommended number of repetitions and sets.
Concentration Curl (side)
Set the Serius Strong® Handle up in channel grip position. Hold the Serius Strong®
Handle with your arm extended out to the side of your body, palm facing up and the
handle pointing towards the door on the side of your body where it is secured. The
tubing projects out from the inside channel (pinky side) of your hand. Keep your hand
palm up with wrist held in a neutral to slightly bent back position. Hold your upper
arm straight out to your side. This is the starting position. The tubing should have
sometensioninitatthisposition.Curlyourarmupintofullflexion,keepingaloose
grip on the handle (allow the handle to rotate slightly in your grip so it stays in line
with the tubing). Relax and repeat on each side for the recommended number of
repetitions and sets.
Hammer Curl
Set the Serius Strong® Handles up in channel grip position. Hold the Serius Strong®
Handles with your hands held in neutral / with the thumb-side of your hands pointing
up. The tubing projects down from the outside edges of the channels of each hand.
The tubing is secured from a position below the handle (i.e. step on it). Keep your
hands in a neutral position with wrists held secure. Hold your upper arms at your sides
with your elbows straight. This is the starting position. The tubing should have some
tensioninitatthisposition.Curlyourarmsupintofullflexion,keepingatightgrip
on the handle. Relax and repeat for the recommended number of repetitions and sets.
Reverse Curl
Set the Serius Strong® Handles up in channel grip position. Hold the Serius Strong®
Handleswithpalmsfacingdownandthehandlespointingdowntowardsthefloor.
The tubing projects down from the outside channels (pinky side) of each hand. The
tubing is secured from a position below the handle (i.e. step on it). Keep your hands
palms down with wrists held in a neutral position. Hold your upper arms at your sides
with your elbows straight. This is the starting position. The tubing should have some
tensioninitatthisposition.Curlyourarmsupintofullflexion,keepingaloosegrip
on the handle (allow the handle to rotate slightly in your grip so it stays in line with
the tubing). Relax and repeat for the recommended number of repetitions and sets.
Bicep Exercises

Triceps Press down
Set the Handles up in channel grip position. Hold the Handles with your hands held
in neutral with the thumb-side of your hand pointing up. The tubing projects up from
the outside edges of the channels of each hand. The tubing is secured from a position
above the handle (i.e. secure it in a door). Hold your upper arms at your sides with
your elbows bent. This is the starting position. The tubing should have some tension
in it at this position. Press your arms down into full extension, keeping your wrists
stablewhilemaintainingafirmgriponthehandles.Relaxandrepeatforthe
recommended number of repetitions and sets.
Triceps Extension
Set the Handles up in channel grip position. Hold the Handles with your hands held in
neutral / with the thumb-side of your hand pointing up. The tubing projects back from
the outside/pinky edges of the channels of each hand. The tubing is secured from a
position behind your body (i.e. secure it in a door). Hold your arms with your elbows
pointed in front of your body and your elbows bent. This is the starting position. The
tubing should have some tension in it at this position. Press your arms forward into
fullextension,keepingyourwristsstablewhilemaintainingafirmgriponthe
handles. Relax and repeat for the recommended number of repetitions and sets.
Triceps Kickback
Set the Handles up in channel grip position. Bend your torso slightly with your knees
bent and feet shoulder width apart. Hold the Handles with your hands held in neutral /
with the thumb-sides of your hands pointing up. The tubing projects up from the
outside/pinky edges of the channels of each hand. The tubing is secured from a
position in front of your body (i.e. secure it in a door). Hold your upper arms close to
your body with elbows pointed behind you and elbows bent. This is the starting
position. The tubing should have some tension in it at this position. Press your arms
backintofullextension,keepingyourwristsstablewhilemaintainingafirmgripon
the handles. Relax and repeat for the recommended number of repetitions and sets.
Triceps Extension (side)
Set the Handle up in channel grip position. Point your elbow to the side with your arm
bent, and hold the Handle with your palm of your hand facing down [the thumb side
of your hand should be closest to your body]. The tubing projects out from the
outside/pinky edge of the channel. The tubing is held with your opposite hand at chest
level/height. This is the starting position. The tubing should have some tension in it at
this position. Press your arm to the side into full extension, keeping your wrist stable
whilemaintainingafirmgriponthehandle.Relaxandrepeatfortherecommended
number of repetitions and sets.
Triceps Exercises

Flexion
Set the Handles up in stirrup grip position. Hold the Handles with
your arms in front of your thighs and your palms facing your body. The tubing should
project down from the center of the Handles. The tubing should be secured
from a position below the handles (i.e. step on it). The tubing should have some tension
in it at this position. This is the starting point. Raise your arm to the front to 90°of
flexion(shoulderlevel).Loweryourarmsandrepeatfortherecommendednumberof
repetitions and sets.
Flexion (unilateral)
Set the Handle up in channel grip position. Hold the Handle with your
arm at your side and your thumb forward. The tubing should project down from the
channel at the thumb side of the Handle. The tubing should be secured from a
position below the handle (i.e. step on it). The tubing should have some tension in it at
this position. This is the starting point. Raise your arm to the front to 180°offlexion.
Lower your arm and repeat for the recommended number of repetitions and sets.
Extension (unilateral)
Set the Handle up in channel grip position. Hold the Handle with a
“thumbs up” position and the tubing projecting out from the channel at the pinky
side of the Handle. Your arm should be held in front of your body with elbow
straight. This is the starting point. The tubing should be secured from a position in
front of you at level between waist and shoulder height (i.e. secure it over a door with
the attachment device). The tubing should have some tension in it at this position. Pull
your arm straight back while squeezing your shoulder blade back. Be sure to keep your
wrist in neutral (do not allow it to bend). Return to the starting position and repeat for
the recommended number of repetitions and sets. Note: The unique channel feature
of the Handle increases the moment arm and keeps the tubing at an improved
vector thereby increasing the work across the wrist and increasing the effective range
of motion and tension during this exercise.
Extension
Set the Handles up in channel grip position. Hold the Handles with a
“thumbs up” position and the tubing projecting out from the channels at the pinky side
of the Handles. Your arms should be held in front of your body with elbows
straight. This is the starting point. The tubing should be secured from a position in
front of you at a level between waist and shoulder height (i.e. secure it over a door
with the attachment device). The tubing should have some tension in it at this position.
Pull your arms straight back while squeezing your shoulder blades back. Be sure to
keep your wrists in neutral (do not allow it to bend). Return to the starting position
and repeat for the recommended number of repetitions and sets. Note: The unique
channel feature of the Handle increases the moment arm and keeps the tubing
at an improved vector thereby increasing the work across the wrists and increasing the
effective range of motion and tension during this exercise.
Shoulder Exercises

Abduction
Set the Handle up in stirrup grip position. Hold the Handle with your
arms at your sides and your hands facing your body. The tubing should project down
from the center of the Handle. The tubing should be secured from a position
below the handle (i.e. step on it). The tubing should have some tension in it at this
position. This is the starting point. Raise your arms to shoulder level with palms down.
Lower your arm and repeat for the recommended number of repetitions and sets.
Abduction (unilateral)
Set the Handle up in channel grip position. Hold the Handle with the
palm of your hand facing front and the tubing projecting down from the channel at
the thumb side of the Handle. Your arm should be at your side. This is the
starting point. The tubing should be secured from a position below the handle (i.e.
step on it). The tubing should have some tension in it at this position. Raise your arm
to the side (thumb up) to shoulder level. Lower your arm to your side and repeat for
the recommended number of repetitions and sets. Note: The unique channel feature of
the Handle allows for the moment arm to be increased, thereby increasing the
effective tension and the effective range of motion.
Adduction
Set the Handle up in stirrup grip position. Hold the Handle with your
armheldouttoyoursideandyourhandfacingthefloor.Thetubingshouldprojectup
from the center of the Handle. The tubing should be secured from a position
out to the side of the handle (i.e. secure it in a door with the attachment device). The
tubing should have some tension in it at this position. This is the starting point. Pull
your arm to your side keeping your elbow and wrist straight. Be sure to keep a slightly
“loose” grip on the Handle to allow it to swivel slightly in your hand as you
perform this exercise. Allow your arm to return to the starting position and repeat for
the recommended number of repetitions and sets.
Empty Can
Set the Handle up in channel grip position. Hold the Handle with the palm of your
hand facing back and the tubing projecting down from the channel at the pinky side of
the Handle. Your arm should be at your side. This is the starting point. The tubing
should be secured from a position below the handle (i.e. step on it). The tubing should
have some tension in it at this position. Raise your arm to the side, thumb down, to
shoulder level. Your motion should be approximately 45° from the coronal plane.
Lower your arm and repeat for the recommended number of repetitions and sets.
Note: The unique channel feature of the Handle allows for the moment arm to be
increased, thereby increasing the effective tension and the effective range of motion.
Shoulder Exercises

Horizontal Abduction
Set the Handle up in channel grip position. Hold your arm in 90°flexion.Hold
the Handle palm down with the tubing projecting to the side (contralateral)
from the channel at the pinky side of the Handle. This is the starting point. The
tubing should be secured from a position on the opposite side of your body at about
shoulder height and approximately perpendicular to your arm (i.e. secure it in a door
with the attachment device). The tubing should have some tension in it at this position.
Horizontally abduct your arm to the side. Be sure to keep your elbow straight and your
arm level (end point should be with humerus at 90°abduction in the transverse plane).
Allow your arm to return to starting position and repeat for the recommended number
of repetitions and sets. Note: The unique channel feature of the Handle allows
for the moment arm to be increased, thereby increasing the effective tension and the
effective range of motion.
Horizontal Adduction
Set the Handle up in channel grip position. Hold your arm in 90°abduction.
Hold the Handle palm down with the tubing projecting to the side (ipsilateral)
from the channel at the thumb side of the Handle. This is the starting point.
The tubing should be secured from a position on the same side of your body at about
shoulder height and approximately parallel to your arm (i.e. secure it in a door with
the attachment device). The tubing should have some tension in it at this position.
Horizontally adduct your arm to the front. Be sure to keep your elbow straight and
your arm level (end point should be with humerus at 90° flexion in the transverse
plane). Allow your arm to return to starting position and repeat for the recommended
number of repetitions and sets. Note: The unique channel feature of the Handle
allows for the moment arm to be increased, thereby increasing the effective tension
and the effective range of motion.
Shrugs
Set the Handle up in stirrup grip position. Hold the Handles with your
arms at your sides and your hands facing your body. The tubing should project down
from the center of the Handle. The tubing should be secured from a position
below the handle (i.e. step on it). The tubing should have some tension in it at this
position. This is the starting point. Shrug your shoulders up, keeping your elbow
straight. Allow your shoulder to lower to a “shrugged down” position and repeat for
the recommended number of repetitions and sets.
Depressions
Set the Handle up in stirrup grip position. Hold the Handle with your
arm at your side and your hand facing your body. The tubing should project up from
the center of the Handle. The tubing should be secured from a position above
the handle (i.e. secure it over a door with the attachment device). The tubing should
have some tension in it at this position. This is the starting point. Shrug your shoulder
down, keeping your elbow straight. Allow your shoulder to return to a “shrugged up”
position and repeat for the recommended number of repetitions and sets.
Shoulder Exercises

Internal Rotation
Set the Handle up in channel grip position. Hold your humerus in abduction (to 90°) and your
elbow bent to 90°. Allow your arm to rotate to the rear. Hold the Handle with thumb side up
and the tubing projecting backward from the channel at the pinky side of the Handle. This is
the starting point. The tubing should be secured from a position behind of the handle at about head
height (i.e. secure it in a door with the attachment device). The tubing should have some tension in
it at this position. Rotate your arm to the front (internally rotate). Be sure to keep your humerus in
90°abduction and your elbow bent to 90°. Allow your arm to return to starting position and repeat
for the recommended number of repetitions and sets. Note: The unique channel feature of the
Handle allows for the moment arm to be increased, thereby increasing the effective tension and the
effective range of motion.
External Rotation
Set the Handle up in channel grip position. Hold your humerus in abduction (to 90°) and
your elbow bent to 90°. Allow your arm to rotate to the front. Hold the Handle with thumb
side up and the tubing projecting forward from the channel at the thumb side of the Handle.
This is the starting point. The tubing should be secured from a position in front of the handle at about
head height (i.e. secure it in a door with the attachment device). The tubing should have some tension
in it at this position. Rotate your arm back (externally rotate). Be sure to keep your humerus in 90°
abduction and your elbow bent to 90°. Allow your arm to return to starting position and repeat for
the recommended number of repetitions and sets. Note: The unique channel feature of the
Handle allows for the moment arm to be increased, thereby increasing the effective tension and the
effective range of motion.
Internal Rotation
Set the Handle up in channel grip position. Hold your upper arm at your side (with a roll
between your body and humerus) and your elbow bent to 90°. Allow your arm to rotate to the side.
Hold the Handle with palm up and the tubing projecting across your body from the channel
at the pinky side of the Handle. This is the starting point. The tubing should be secured from
a position to your side, and slightly above elbow level (i.e. secure it in a door with the attachment
device). The tubing should have some tension in it at this position. Rotate your arm inwards, across
your body (internally rotate). Be sure to keep your humerus at your side and your elbow bent to 90°.
Allow your arm to return to starting position and repeat for the recommended number of repetitions
and sets. Note: The unique channel feature of the Handle allows for the moment arm to be
increased, thereby increasing the effective tension and the effective range of motion.
External Rotation
Set the Handle up in channel grip position. Hold your upper arm at your side (with a roll
between your body and humerus) and your elbow bent to 90°. Allow your arm to rotate to the front.
Hold the Handle with palm up and the tubing projecting across your body from the channel
at the thumb side of the Handle. This is the starting point. The tubing should be secured from
a position to your side, and slightly below elbow level (i.e. secure it in a door with the attachment
device). The tubing should have some tension in it at this position. Rotate your arm out to the side
(externally rotate). Be sure to keep your humerus at your side and your elbow bent to 90°. Allow
your arm to return to starting position and repeat for the recommended number of repetitions and sets.
Note: The unique channel feature of the Handle allows for the moment arm to be increased,
thereby increasing the effective tension and the effective range of motion.
Shoulder Exercises

Rowing
Set the Handles up in channel grip position. Hold the Handles with a “thumbs up”
position and the tubing projecting out from the channel at the pinky side of the Handles. Your
arms should be in front of your body with elbows slightly bent and upper arms at your sides. This is
the starting point. The tubing should be secured from a position in front of you at about chest height
(i.e. secure it over a door with the attachment device). The tubing should have some tension in it at
this position. Pull your elbows back while squeezing your shoulder blades together down and back.
You should also maintain a slightly downward pressure on the tubing at the pinky side of the
Handles. Be sure not to move your head or shrug your shoulders upwards. Return to the starting
position and repeat for the recommended number of repetitions and sets. Note: The unique channel
feature of the Handle allows for the force vector to pull slightly upwards during this exercise,
requiring increased activity of the latissimus dorsi.
Shoulder Presses
Set the Handles up in channel grip position. Hold the Handles with your arms held at
shoulder height, palms facing forward. The tubing should project down from the channel at the pinky
side of the Handles. This is the starting point. The tubing should be secured from a position
below the handle (i.e. step on it). The tubing should have some tension in it at this position. This is
the starting point. Press your arms overhead. Be sure to keep a tight grip on the Handles and
keep your wrists in neutral (do not allow them to bend). Return to the starting position and repeat for
the recommended number of repetitions and sets. Note: The unique channel feature of the
Handle increases the moment arm and keeps the tubing at an improved vector thereby increasing the
effective range of motion and tension during this exercise.
Chest Press
Set the Handles up in channel grip position. Hold the Handles with your arms held
at shoulder height, elbows out to the sides (humerus abducted to ~80°) palms facing down. The
tubing should project back from the channel at the pinky side of the Handles. This is the
starting point. The tubing should be secured from a position behind you (i.e. secure it in a door
with the attachment device). The tubing should have some tension in it at this position. This is the
starting point. Press your arms to the front. Be sure to keep a tight grip on the Handles and
keep your wrists in neutral (do not allow them to bend). Return to the starting position and repeat for
the recommended number of repetitions and sets. Note: The unique channel feature of the MARV
Handle increases the moment arm and keeps the tubing at an improved vector thereby increasing the
effective range of motion and tension during this exercise.
Lat Pull Down
Set the Handles up in channel grip position. Hold the Handles with your arms held
overhead, palms facing forward. The tubing should project up from the channel at the pinky side of
the Handles. This is the starting point. The tubing should be secured from a position above
the handle (i.e. secure it in a door with the attachment device). The tubing should have some tension
in it at this position. This is the starting point. Pull your arms down keeping your elbows pointed
towardsthefloor.BesuretokeepatightgripontheHandlesandkeepyourwristsinneutral
(do not allow them to bend). Return to the starting position and repeat for the recommended number
of repetitions and sets. Note: The unique channel feature of the Handle increases the moment
arm and keeps the tubing at an improved vector thereby increasing the effective range of motion and
tension during this exercise.

Rowing (variation 4)
This exercise is the same as “Rowing variation 3” (see above) with the following
modification: Set the Handle up in one of the suggested grip positions. Set
tubing in door with attachment at head height (tubing is at ~45°angle with the door).
Start seated in a long sit position with arms extended to face height.
Serius Strong® products and technology are distributed by:
Rowing (variation 1)
Thisexerciseisthesameas“Rowing”(seeabove)withthefollowingmodifications:
Set the Handle up in one of the suggested grip positions. Hold the handles
withpalmsfacingdown.Startingpositioniswithelbowsflaredtothesides/humerus
abducted to ~90°.
Rowing (variation 2)
Thisexerciseisthesameas“Rowing”(seeabove)withthefollowingmodifications:
Set the Handle up in one of the suggested grip positions. Set tubing in door
with attachment at head height (tubing is at ~45° angle with the door). Hold the handles
withpalmsfacingdown.Startingpositioniswithelbowsflaredtothesides/humerus
abducted to ~45°.
Rowing (variation 3)
Thisexerciseisthesameas“Rowing”(seeabove)withthefollowingmodification:
Set the Handle up in one of the suggested grip positions. Set tubing in door
with attachment at head height (tubing is at ~45° angle with the door).
Shoulder Exercises
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