The Best Cubii Total Body+ Exercises
You just bought the Cubii Total Body+… now what?
Adding a new piece of fitness equipment to your workout routine can sometimes be an intimidating aspect of your wellness journey. At Cubii, we want to make sure you have all the tools at your disposal to make your new fitness experience seamless and approachable. The Cubii Total Body+ is our first-ever under-desk elliptical that has a built-in ergonomic pulley system that will provide a smooth rowing motion to increase upper-body strength and mobility. To get the most out of your new Cubii Total Body+, try these personally curated Cubii workouts shown below that were created just for you.
Add 10-20 reps of these exercises into your daily workout routine to boost your full-body strength!
Tricep Extensions
Triceps Extensions help to strengthen the muscles of the triceps in the back of your upper arm. If you have strong triceps, it can help to stabilize your shoulder and elbow joints which can help with activities like lifting heavy items over your head.
Step 1: Keep your back straight and reach your right arm and grab the right handle, lean forward, and rest your left forearm on your left thigh. Be sure that the head stays aligned over your chest and that your core is engaged.
Step 2: Lift your handle in line with your knee with your palm facing backward and extend your wrist backward.
Step 3: Once your arm is extended to 180 degrees, slowly lower your hand back down.
Step 4: Keep a micro-bend in your elbow as you lift your handle behind you to avoid overextending your arm.
Step 5: Repeat on the opposite side.
Alternate: Exercise can also be completed with both arms at the same time to increase the load.
Cross Body Rows
Cross Body Rows will target the middle back, biceps, forearms, lats, lower back and shoulder
Step 1: Use your right hand to grab the left handle.
Step 2: Bend your elbow and pull the handle backward towards your right armpit.
Step 3: Exhale with each handle pull.
Step 4: Engage your right shoulder blade as you pull the handle back.
Step 5: Keep wrists in a straight line with forearms and palms facing inward.
Step 6: Repeat using your left hand on the right handle.
Alternate: Exercise can also be completed with both arms at the same time to increase the load.
Overhead Press
Overhead Press, also known as the shoulder press, or simply just a press, is an exercise movement that primarily benefits, the shoulders, traps, and upper chest. Overhead press benefits core strength, and core stability, and supports improved shoulder mobility.
Step 1: Keep your back straight and reach your right arm and grab the right handle, pull the handle towards your shoulder in an upright row.
Step 2: Once the handle is at your shoulder press the handle straight overhead as your palm faces forward. Be sure the chest stays aligned over the hips, and the back does not arch.
Step 3: Slowly lower the handle back down to your shoulders and repeat.
Step 4: Repeat on the opposite side.
Alternate: Exercise can also be completed with both arms at the same time to increase the load
Front Raises
Front Raises strengthen primarily the front of the shoulder but also work your upper chest. If done often enough they will help bring definition and shape to the front and sides of your shoulder.
Step 1: Grab the right handle with your right hand, keeping your back straight, and embrace your core.
Step 2: With your palm facing the ground lift the handle to shoulder height.
Step 3: Keep a slight bend in the elbows as you lift to reduce stress in your joints.
Step 4: Pause when the arms are horizontal to the floor and feel the contraction in your shoulder.
Step 5: Repeat on the opposite side.
Alternate: Exercise can also be completed with both arms at the same time to increase the load.
Chest Flies
Chest Flies will mainly work your chest and shoulders, with a touch of triceps. This exercise can help combat poor posture from sitting hunched over a desk or on a cell phone for most of your day. It could also help reduce upper back pain while also increasing your range of motion.
Step 1: Grab the right handle with your right hand and pull the handle to the opposite side of your body.
Step 2: Keep your elbows slightly bent and pause when the handle reaches shoulder height.
Step 3: Slowly lower the handle back down toward the ground.
Bicep Curls
Bicep Curls, also known as arm curls, work the muscles of the upper arm. This is one of your most used, and most likely strongest, of your arm muscles, so it can handle some extra reps!
Step 1: Hold one handle palm side up in each hand. Relax your shoulder blades down and keep your spine straight.
Step 2: Bend at the elbow and lift so that the handles approach your shoulders. Your elbows should stay tucked in close to your ribs.
Step 3: Exhale as you pull both handles up.
Step 4: Lower the handles back down.
Alternate: Exercise can also be completed with one arm only. One arm pull at a time focuses on one side only and lightens the load. To increase the load, you can cross your handles holding them in opposite hands.
Back Flies
Back Flies mainly work your shoulders, posterior deltoids, external rotators, and rhomboid muscles in your upper back and shoulder region. Creating strong upper back muscles can help balance your shoulder strength while protecting your shoulders from injury.
Step 1: Grab both handles and pull each handle wide open until your elbows are level with your shoulders.
Step 2: Keep wrists in a straight line with forearms, and palms facing inward.
Step 3: Exhale as you pull both arms wide.
Alternate: Exercise can also be completed with one arm only. One arm pull at a time focuses on one side only and lightens the load.
Upright Row
Upright Rows will help to strengthen your shoulders, biceps, trapezius, and rhomboids muscles (think your upper back!). The stronger you make these muscles the easier it can help with lifting and pulling activities. This could include picking up your grocery bags from the floor and moving them to counter or even pulling on a pair of pants.
Step 1: Grab the right handle with your left hand and the left handle with your right hand.
Step 2: Keep your back straight and lift your handles up towards your shoulders while creating an X shape with your pulleys.
Step 3: Keep your wrists straight in line with your forearms, palms facing inward. Elbows do not lift above your shoulders.
Step 4: Exhale every time you lift your handles up.
Alternate: Exercise can also be completed with one arm only. One arm pull at a time focuses on one side only and lightens the load.
*For all of these exercises It is important to keep your back in neutral alignment. Do not bend or hunch your back. Keep all your movements slow, smooth, and controlled.
