If you want to go to a fitness center for your workout, but aren’t sure which equipment you can use, here is a guideline to follow.
- Try before you buy. Call around to your locals gyms to find out about memberships. Most clubs will offer you a trial session that will be anywhere from 1 day to a week.
- The best way to find out which equipment you can use is to do an assessment of the place first before your initial workout. This way, you will discover what equipment they have (or what you will need to bring), what accessibility issues you might encounter, and get an idea of the layout of the gym.
- This is also a good time to talk with the gym manager to make the staff aware of additional assistance you might need. Most gyms will not be able to assist you with a transfer for liability reasons, but most will be able to accommodate setting up equipment for you. It is also a good idea to have a buddy come with you as a spotter. Not only will they help set up your equipment, but it can be a great motivator to have someone pushing you through the next set.
If a gym is not the place for you, many of these exercises can be modified using a resistance band, resistance tubes, and/or wrist weights and you can do them in the comfort of your own home.
The Equipment Needed
- Wrist cuffs- the cuffs wrap around your wrist and attach to the cable, allowing you to perform the exercise. Most gyms will have cuffs. They are usually located in a basket near the cable towers.
- Abdominal Binder- the binder wraps around your chest/abdomen and around your chair or a piece of equipment. It is used for balance and stability so you can concentrate on doing the exercise and not falling forward.
- Grasping cuffs- The cuff allows you to hold a handle normally using Velcro straps.
The Workout
If transfers on and off the equipment is not an option for you, I recommend sticking with the cable tower. It has many options for you in one spot. You will just have to adjust your set up depending on the exercise. I recommend performing the exercises one arm at a time to start. Once you feel comfortable with the exercises, you can experiment more with your routine and positioning.
Perform each exercise 2-3 sets for 10-12 repetitions.
Chest Press
Start Position
Finish Position
One Arm Row
Start Position
Finish Position
Shoulder Flexion
Start Position
Finish Position
Bicep Curl
Start Position
Finish Position
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Tricep Press Down - *If you are unable to perform the tricep exercise, I recommend replacing it with a Shoulder Extension.
Start Position
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Finish Position
