Low impact, foldaway, training machine for total body strength
BodyRail Europe Home PageFrequently Asked Questions (FAQs)Testimonials from satisfied usersExercises to try

Exercises for this versatile full body gym

The 4-series offers over 80 full body exercises

The 4-series offers over 80 full body exercises and provides resistance of up to 89% of your own body weight at 56 degrees of angle. The height of the risers allow for cables to be set at higher levels for proper form for exercises like pullovers. Using the cable handles will allow you to perform dumbbell exercises. If you think you've come up with an exercise you can't do on the 4-series, contact us and we'll show you how to do it.

Total body weight training machine for exercising at home

Abdominal exercises include:

Seated Cruch ExerciseSeated Torso Rotation Exercise
  • Leg lift reverse crunch
  • Seated torso rotation - (see photo on the right)
  • Seated crunch - (see photo on the left)
  • Supine crunch
  • Oblique Crunch
  • Toe-Touch Crunch
  • Single leg lift
  • Reverse crunch pullover
  • Reverse crunch twist
  • Kneeling torso rotation
  • Forward roll

Arm exercises include:

Bicep Curl Exercise (with cables)Lying tricep extension (cable handle)
  • Bicep curls (barbell)
  • Bicep curls (cable handle) - (see photo on the left)
  • Close bicep grip curls (barbell)
  • Wide grip bicep curls (barbell)
  • Hammer grip curls
  • Alternating hammer grip bicep curls
  • Alternating bicep curls (cable handle)
  • Seated bicep curls (cable handle)
  • Chin ups
  • Palms down wrist curls (cable handle)
  • Palms down wrist curls (barbell)
  • Palms up wrist curls (cable handle)
  • Palms up wrist curls (barbell)
  • Reverse grip bicep curls (cable handle)
  • Reverse grip bicep curls (barbell)
  • Behind the back wrist curls (barbell)
  • French press (cable handles)
  • Close grip bench press (barbell)
  • Overhead tricep extensions (barbell)
  • Overhead tricep extensions (cable handle)
  • Lying tricep extension (barbell)
  • Lying tricep extension (cable handle) - (see photo on the right)
  • Tricep kickback
  • One arm tricep kickback
  • Alternating tricep kickback
  • Reverse grip tricep extension (barbell)

Chest exercises include:

Standard chest press with cable handlesStandard flyes with cable handles
  • Incline chest press (barbell)
  • Incline chest press (cable handle)
  • One arm incline bench press (cable handle)
  • Wide grip incline chest press (barbell)
  • Incline flyes (cable handle)
  • Hammer grip incline chest press
  • Pullovers (barbell)
  • Pullovers (cable handle)
  • Close grip chest press (barbell)
  • Dips
  • Standard chest press (barbell)
  • Standard chest press (cable handle) - (photo on the left)
  • One arm standard chest press (cable handle)
  • Wide grip standard chest press (barbell)
  • Standard hammer grip chest press
  • One arm standard hammer grip chest press (cable handle)
  • Standard flyes (cable handle) - (photo on the right)
  • Single arm flyes (cable handle)
  • Decline chest press (barbell)
  • Decline chest press (cable handle)
  • Decline flyes (cable handle)
  • Wide grip decline chest press (barbell)

Back exercises include:

Rows (cable handle)Wide grip pull ups
  • Wide grip pull ups - (photo on the right)
  • Close grip pull up
  • One arm pull up
  • Rows (barbell)
  • Rows (cable handle) - (photo on the left)
  • Wide rows (barbell)
  • One arm row (cable handle)
  • Hammer grip rows
  • Reverse grip rows (barbell)
  • High cable row (barbell)
  • Cable crossover row
  • Iron cross
  • Swimming
  • Back extension

Leg exercises include:

Leg ExtensionSquats
  • Squats - (photo on the right)
  • Front Squats
  • One Leg Squats
  • Lunges
  • Side Lunges
  • Leg Extension - (photo on the left)
  • One Leg Extension
  • Thigh Abductors
  • Lying Leg Curls
  • Seated Leg Curls
  • One Leg Lying Curls
  • One Leg Seated Curls
  • Elevated leg sweep
  • Single leg jack knife
  • Two leg jack knife
  • Calf Raises

Shoulder exercises include:

Lateral RaiseShoulder Press
  • Shoulder press - (photo on the right)
  • One arm Shoulder press
  • Reverse fly (medium)
  • Reverse fly (high)
  • Reverse fly (low)
  • Reverse fly crossover
  • One arm reverse fly
  • Dual shoulder rotation
  • One arm front raise (cable handle)
  • Alternating front raise (cable handle)
  • Two arm front raise (cable handle)
  • Two arm front raise (barbell)
  • Lateral raise - (photo on the left)
  • Shrugs (cable handle)
  • Shrugs (Barbell)
  • Behind the back Shrugs (barbell)
  • Low Cable Rows To Neck
  • Upright Rows (Barbell)
  • Upright Rows (cable handle)

An extra 100 lbs (45 kg) of weights (not included) can be added should you find the 4-series's levels of resistance to be insufficient. All the exercises can be performed with proper form for maximum benefit. Compare the 4-series to any other home gym, strength training machine or total body gym and you will see the difference. No other total body gym machine on the planet can give you the combination of strength training, toning and cardio with the 4-series's speed, safety, quality and price. However, if you don't agree, we offer a 30-day no-questions asked money back guarantee.

We are currently out of stock. For information on refurbished products, please email customer.services@bodyrail.co.uk

BodyRail Europe Home | BodyRail Europe FAQ's | Testimonials From Users | Exercises To Try | Links Page