Paramount Cable Machine

• The machine.
  • [Photo of the right end on the machine upstairs.]
  • [Photo of the left end on the machine downstairs.]
  • [Photo of the entire apparatus on the machine downstairs.]
  • [Photo of some of the handle attachments.]
  • [Photo of the rope attachment on the machine.]
      This machine is capable of a number of exercises. Here are several (more coming):
  • Lat Pulldown
  • Rowing
  • Cable Cross
  • Tricep Pulldown
  • Leg Raises

Lat Pulldown

• The lat pulldown works the lats in your back as well as your biceps. This movement is stablized by the four muscles of the rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis).
      You sit on the bench with your hips directly under the "boom arm" so the bar itself is in line with the front of the face. Lean back ever so slightly, but not too much, as this will start using the rhomboids more (muscles in the middle of the back) and less of the lats. Too far back will make the spine curve too much. The bar is grasped with a wide grip. If you move your hands closer together, you work the biceps more and less of the lats. (In fact, if you do this with the hands close, this becomes a bicep exercise, not a lat one.)
      Heather Adams demonstrates how to use it: (photos need to be lightened)
  • [Starting position.]
  • [Intermediate position.]
  • [Ending position.]
  • [Bring the bar down to the top of your chest.]
      And how NOT to do it. (Don't bring the bar BEHIND your head.)
  • [How to hurt your rotator cuffs.]
      Also, lean back only a few degrees and arch your back. Don't lean back at a 45 degree as you will be working more of your delts then your lats.
      (Heather is one of the workstudies at the Mueller.)
  • Other back exercises.

  • Other bicep exercises.

Rowing

    This exercise also works the lats and biceps, with the four muscles of the rotator cuffs acting as stabilizers.

    Unlike the rowing machine used for cardio, this exercise doesn't work your lower body. Sit upright - don't lean back too far and keep your torso from moving. Just use your arms.

    When you walk up to the machine, stand in front of the pulley with the knees slightly bend. Then lean forward to grab the bar and sit down on the pad with the legs flexed slightly. Put your feet up on the pads to stablize your body. Retract your shoulds slightly (meaning bring your shoulder blades back a little).

    Pull the handle back while keeping the forearms in line with the cable. Pull back as far as you can without moving your back. You can grip the handle in different ways as long as the joints stay in line with the cable and there isn't too much internal rotation of the shoulders. The legs can be flexed in a comfortable stand.

    As you pull back or slowly move back to the starting position, make sure you aren't rocking at all and you aren't flexing your back.

• Other back exercises.

• Other bicep exercises.

Cable Cross

• The cable cross is like a fly and works your chest. Make like you are hugging a tree.
      Joel Habel demonstrates how to use it: (photos need to be lightened)
  • [Starting position.]
  • [Intermediate position.]
  • [Ending position.]
  • [End by crossing the cables in front of you.]
      (Joel is one of the workstudies at the Mueller.)
  • Other chest exercises.

Tricep Pulldowns

• Manuel Hazim demonstrates how to use it: (photos need to be lightened)
  • [Starting position.]
  • [Intermediate position.]
  • [Ending position.]
      And how NOT to do it.
  • [Don't copy this way.]
  • [Nor this way.]
      And a video clip (unnarrated and unedited, but still video). (And NO, this is not the PRONE tricep pulldown but a problem when you don't have video editing software - hint, hint!)
  • [Video of how to do it properly.]
  • [Video of have NOT to do it.]
  • [Video of even more ways NOT to do it.]
      (Manuel is one of the workstudies at the Mueller. He is a senior and also enjoys drumming and biking.)
  • Other triceps exercises.

Shrugs

    In the middle part of the machine, move one of the pulleys all the way to the bottom. You can use any of the bars, but a wide grip one, or the rope, are the best. As with any shrug exercise, pull up by your shoulders, not your arms, trying to touch your ears with your shoulders. And then squeeze your shoulder blades back.
• Other shoulder exercises.

Leg Raises

    Most people do leg raises on the chin-up/dip stand, but Josh suggested you can do it by hanging from the chin-up bar of the Paramount machine.
• [How to do it.]
• Other ab exercises.

If you have any ideas, suggestions, comments, etc.
as to either what is or should be on this website,
or the Mueller Center in general, please let us know.

To contact us:
Phone: 276-2874
Fax: 276-2817
Email: mugrap@rpi.edu