Face away from the high pulley, holding the rope or bar behind your head. Keep your elbows pointing forward and extend your arms upward. 5. Leg Exercises
Use the chest press handles while adjusting the seat to a higher position, or use the low pulley to perform front raises.
ParaBody was acquired by Life Fitness, meaning original printed manuals are no longer shipped. However, several reliable digital archives host these PDFs completely free of charge:
Since Life Fitness acquired Parabody, many of their current Life Fitness Exercise Charts cover identical cable movements like lat pulldowns, chest presses, and leg extensions that work perfectly with the Parabody 400.
Wipe down the vertical metal rods that hold the weight stack using a lint-free cloth. Apply a thin layer of 100% silicone spray or Teflon lubricant. Never use WD-40, as it attracts dust and gums up the mechanism. parabody 400 exercise chart free
However, maximizing your results requires knowing exactly how to use the machine. A comprehensive exercise chart is the missing link between owning a machine and transforming your body.
This balanced full-body routine is perfect for beginners and intermediate lifters. Perform this workout 3 days a week (e.g., Monday, Wednesday, Friday) with at least one rest day between sessions. Muscle Group Chest / Arms Wide-Grip Lat Pulldown Upper Back Seated Leg Extension Quadriceps Standing Leg Curl Hamstrings Standing Upright Row Tricep Pushdown Standing Bicep Curl Essential Safety and Maintenance Tips
You don't need the original paper chart to get a great workout. Here are the best ways to find a free, digital version:
Targets the mid-back and rhomboids. Single Arm Cable Rows: Focuses on unilateral back strength. 3. Arm Exercises Triceps Pushdowns (High Pulley): Focuses on the triceps. Bicep Curls (Low Pulley): Targets the biceps. Reverse Curls (Low Pulley): Targets the forearms. 4. Shoulder Exercises Cable Lateral Raises: Targets the side deltoids. Front Cable Raises: Targets the front deltoids. Rear Delt Flys: Targets the rear deltoids. 5. Leg Exercises Leg Extension: Targets the quadriceps. Face away from the high pulley, holding the
Used for back, triceps, and abdominal movements.
If you are looking for a "chart" to print or follow, focus on these primary movements supported by the 400 series: Seated Chest Press Back: Lat Pulldowns and Seated Cable Rows Shoulders: Upright Rows (using the low pulley) Legs: Leg Extensions and Standing Leg Curls
If you just scored a used Parabody 400 home gym off Facebook Marketplace or inherited one from a relative’s basement, congratulations. That machine is a tank. It’s built to last forever. However, the one thing that is almost always missing is the laminated exercise chart.
Based on standard ParaBody/Life Fitness guidance for similar cable gyms: Leg Exercises Use the chest press handles while
Spray the pulley pivot points and guide rods with a 100% silicone spray. Avoid WD-40, as it attracts dust and degrades plastic parts over time.
: Periodically apply a silicone-based lubricant to the guide rods to keep the weight plates sliding smoothly.
To get you started, here is a sample full-body workout routine that utilizes the machine. This "chart" can be printed out and used as your guide for a 3-day-a-week schedule (e.g., Monday, Wednesday, Friday). Perform 3-4 sets of 8-12 repetitions for each exercise, resting about 60 seconds between sets.
Sit facing away from the machine, utilizing the lower handle starting position to push the weight straight overhead.
for free on the Internet Archive or through ManualsLib , which includes assembly and safety instructions.
Facing away from the machine utilizing the low or mid pulley. Lower Body Exercises