Wellness - Oct 20, 2022

Learn the Ropes of the Rope Machine with PJCC Personal Trainer Herman Chan


For a workout with variety and strength, make the Rope Machine part of your routine! In the video below, PJCC Personal Trainer Herman Chan demonstrates several exercises you can do on the machine: many of which are especially helpful if you’re a practitioner of particular sports and outdoor activities.

Tricep Pushdown with a Static Squat
Great for anyone wanting to build strength in the arms and shoulders, while also strengthening the legs and core. Ideal for: climbers and golfers.

Bicep Curl with a Static Squat
Ideal for those who want to build strength in the biceps and shoulders, while also strengthening the legs and core. Ideal for: kayakers.

Reciprocal Bicep Curl/Tricep Pushdown with a Squat
A full-body workout for anyone wanting to work on both leg strength and upper-body strength. For even more power, try the Power Pull: Reciprocal Bicep Curl/Tricep Pushdown with a Squat. Ideal for: Tough Mudder participants, swimmers, and climbers. 

Standing Rope Pull with a Static Squat
This exercise strengthens your shoulders, biceps, and upper back while stabilizing the core and strengthening your legs. Ideal for: swimmers, climbers, kayakers, and golfers.

Core Rotation
Get some great rotational movement for strengthening the core, shoulders, and arms. Ideal for: golfers and kayakers.

Herman Chan is a Certified Personal Trainer and Level 1 Nutrition Coach here at the PJCC. He’s also a sport-specific specialist and is a Breast Cancer Exercise Specialist for Pink Power @ the PJCC.

As a reminder, always consult with your physician prior to starting a workout regimen. Need guidance as you work on developing proper technique and form? Our Certified Personal Trainers are here for you! To learn more about working with Herman or any of our Certified Personal Trainers, contact Vicki McGrath, our Wellness Director, for more information.

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