Training Muscles

Harbinger Cables are available in light, medium and heavy

Harbinger Bands, including Cables, Rings and Figure
resistances. ™
8's, are designed to shape, tone and further define
your muscles. Our guide of variable resistance
exercises will help you to increase lean muscle Upper Trapezius/
mass and improve overall body composition. Medial Deltoid Anterior Deltoid/
(Exer. 4) Medial Deltoid
(Exer. 1)
Following are general guidelines in using Harbinger
Lower Trapezius/
Cables. Please read carefully and follow the Latissimus Dorsi/ Biceps/
instructions: Triceps Posterior Deltoid
(Exer. 3) (Exer. 2)
1. Inspect the rubber tubing before each exercise
Triceps Biceps
session for any nicks or tears. (Exer. 6)
(Exer. 5)
2. Perform each exercise in a slow and controlled
manner.
3. Perform each exercise only as portrayed in this
Exercise Guide.
4. Avoid holding your breath during the entire
repetition. Exhale through pursed lips during the
exertion phase.
5. Perform 1-3 sets of 8-15 repetitions of each
exercise. Rest 30-90 seconds between each set.
6. Perform an equal number of exercises with each
arm to avoid developing muscular imbalances.
7. Never forcefully or rapidly lock out elbow joint
when straightening leg. Keep wrists firm. Harbinger Cables feature a Dingleberry that adjusts cord
length & resistance. Simply pull end of cord through conical
8. Be sure to stand firmly on the tube to avoid closure in handle. When cord is desired length, place
slipping which may cause injury. Dingleberry into opening of conical closure. Press
Dingleberry securely into place before beginning exercise.
9. If you are unable to complete 8-15 repetitions
of the exercise as demonstrated, choose a Harbinger Cables also feature a nylon door attachment.
Harbinger Cable of lesser resistance. If you are Simply slip nylon loop over Cable handle. Secure attachment
in door by opening door, placing nylon seam behind door
not fatigued by 8-15 repetitions of the exercise
and closing door securely. Give cable a firm tug to insure
as demonstrated, choose a Harbinger Cable of cable is securely anchored.
greater resistance.
10. Consult your physician before beginning any Look for Harbinger's complete line of Ankle/Wrist Weights,
type of exercise program. Wrist/Ankle Weights, Jump Ropes, Resistance Bands, Stretch
Fitness Guide
Rope, Grip and Exercise Mats at www.harbingerfitness.com.
Cables
 1 OVERHEAD PRESS 2 STANDING LOW ROW 3 STRAIGHT ARM PULLDOWN
START START
Stand in a square stance with Anchor Cable at top of door.
Cable placed under arches of Grasp hands and back away
feet and soften knees. from insertion to desired
tension level.
Grasp handles and bring hands
up to a comfortable position Assume a square stance
just in front of shoulders. slightly wider than shoulder
width and raise hands slightly
above shoulder height.
FINISH START FINISH FINISH
Maintain the 1/4 squat, keep Anchor Cable just above waist With firm wrists, pull back while Press downward while
wrist firm, press upward and height. Grasp a handle in each expanding the chest and lifting expanding chest and lifting rib
back. Finish with hand directly hand and move away from the rib cage. Finish with wrists cage. Hands finish slightly
over shoulder. attachment site to desired just outside lower rib cage, outside hips with shoulder
tension level and assume a arms at 90˚angles, and blades squeezed together.
quarter-squat position. shoulder blades squeezed
Extend arms fully with palms together.
facing each other.
Cables
START START FINISH START
Stand in a square stance. Place Anchor Cable at waist height, Start with hands parallel to Stand in a square stance with
Cable under arch of front foot grasp handles with thumbs outer-lower portion of chest in Cable placed under arch of
(easier) or both feet (harder). pointing up. Face attachment a thumbs up position. With firm front foot (easier) or both
in a square stance. wrists, press down and back and feet (harder).
Grasp handles, maintain a slight gradually turn forearms back
bend in elbows and position Bend elbows forming two right while straightening arms fully. Grasp handles and straighten
arms straight down from angles and squeeze shoulder End with palms facing back and arms naturally under shoulders
shoulders with palms facing blades together. elbows behind torso. with palms forward.
thighs.
FINISH FINISH
Bend and flare elbows from Keep upper arms stationary
sides of body and face palms and bend elbows until biceps
toward floor. Hands are kept are fully contracted. Palms of
just above elbows as they are hands end facing front portion
moved away from sides of body. of shoulders with elbows
Finish with upper arms at directly under shoulders.
shoulder height.
4 STANDING SIDE RAISE 5 STANDING PRESS BACK 6 STANDING ARM CURL