Muscles Used:

Biceps

Setup:

Adjust the seat height so the backs of the arms rest fully on the arm pad. Align elbows with the machine’s pivot. Check the weight stack to ensure appropriate resistance. Rotate the handles forward. Grip firmly. Position body with chest up and shoulders back. Lean slightly forward to increase stability.

Movement:

With a controlled motion, curl the handles up until the arms are fully flexed. Return to the start position while maintaining resistance on the stack. Repeat the motion, while maintaining proper body positioning.

Muscles Used:

Pectoralis Major, Anterior Deltoid, and Triceps

Setup:

Adjust the seat height so the handles are aligned with mid-chest. Check the weight stack to ensure appropriate resistance. Grip the handles. Position elbows slightly below shoulders. Position body with chest up, head up and shoulders against the back pad.

Movement:

With a controlled motion, extend the handles out until the arms are fully extended. Return to the start position while maintaining resistance on the stack. Repeat the motion, while maintaining proper body positioning.

Muscles Used:

Hamstrings

Setup:

Lie face down on the pads. Position knees just off the pad. Align knees with the machine’s pivot. Position the lower leg pad comfortably above the back of the ankles. Adjust as needed. Check the weight stack to ensure appropriate resistance. Grip the handles located under the chest pad at the head of the machine.

Movement:

Keep the hips in contact with the pad. With a controlled motion, curl the legs up until fully flexed. Do not let the hips lose contact with the pad. Return the legs to the start position while maintaining resistance on the stack. Repeat the motion, while maintaining proper body positioning.

Note: Excessively lifting the hips off the pad during the exercise can place unwanted stress on the lower back. One method to prevent this is to slightly lift the thighs off the pad and hold while performing the exercise. This action forces the hips downward.

Muscles Used:

Quadriceps

Setup:

Adjust the back pad to align the knee joint with the machine pivot (axis of rotation). Adjust the lower leg pad to a comfortable position above the ankle. Check the weight stack to ensure appropriate resistance. Grip the handles located on the sides of the seat. Position body with chest up and with shoulders back and against the back pad.

Movement:

Position thighs so the knees are pointing upwards. With a controlled motion extend the legs to nearly full extension without locking out knees. Return the legs to the start position without letting the resistance rest on the stack. Repeat the motion while maintaining proper body positioning.

Muscles Used:

Quadriceps, Hamstrings, and Gluteus

Setup:

Adjust the start position located behind the back pad to the desired range of motion. Position feet on the foot plate, hip width apart, with feet turned out slightly. Check the weight stack to ensure appropriate resistance. Grip the handles on the sides of the seat and position the body with chest up, shoulders and head back against back pad.

Note: When positioning the feet on the foot plate, ensure that the feet are placed so that the knees do not move above the toes, as this places excessive stress on the knee joints.

Movement:

With a controlled motion, extend the legs until the knees are slightly bent. DO NOT LOCK THE KNEES. Return to the start position while maintaining resistance on the stack. Repeat the motion, while maintaining proper body positioning.

Muscles Used:

Latissimus Dorsi and Biceps

Setup:

Check the weight stack to ensure appropriate resistance. Stand and grip the bar in the desired position, then pull down and sit with thighs under the pads. Position upper body by leaning slightly forward from the hips and pulling directly over the shoulders.

Movement:

With a controlled motion, pull down the handles directly over the shoulders until hands reach shoulder height. Maintain control while the handles return to the start position and repeat the motion while maintaining proper body positioning.

Tip: While performing the exercise, keep the back straight and lower elbows towards lower back to reinforce the correct exercise position.

Muscles Used:

Latissimus Dorsi, Trapezius, Rhomboids, Teres Major and Minor, Posterior Deltoids and Biceps

Setup:

Position body so knees are slightly bent, keeping feet firmly on the foot plates. Check the weight stack to ensure appropriate resistance. Grip the handles and position the body with head and chest up and back straight.

Movement:

Stabilize the body in position, pressing feet firmly into the foot plates. With a controlled motion, draw back the arms as far as can be controlled. Return the handles to the start position while maintaining resistance. Repeat the motion while maintaining proper body positioning.

Tip: While performing the exercise, keep the back straight and draw the elbows back beyond the body.

Muscles Used:

Deltoids and Triceps

Setup:

Adjust the seat height so the handles are aligned with, or slightly above shoulder height. Check the weight stack to ensure appropriate resistance. Grip either set of handles. Position body with head up, chest up, and shoulders against the back pad.

Note: The neutral grip position is ideal for persons with limited shoulder flexibility or orthopedic limitations.

Movement:

With a controlled motion, extend the handles up until the arms are fully extended. Return the handles to the start position while maintaining resistance on the stack. Repeat the motion while maintaining proper body positioning.

Tip: Focus on extending elbows as opposed to pressing arms up.

Muscles Used:

Triceps

Setup:

Adjust the seat height so the backs of the arms rest fully on the arm pad. Align elbows with the machine’s pivot. Check the weight stack to ensure appropriate resistance. Rotate the handles backward. Grip firmly. Position feet under the foot supports for stability. Position body with hips in contact with the lower back pad. Lean forward from hips, while keeping the back straight.

Movement:

With a controlled motion, extend the handles out until the arms are fully flexed. Return to the start position while maintaining resistance on the stack. Repeat the motion, while maintaining proper body positioning.

Biceps Curl

Muscles Used:

Biceps

Setup:

Adjust the handles to the forward position. Adjust the seat height so the backs of the arms rest fully on the arm pad. Align elbows with the machine’s pivot. Check the weight stack to ensure appropriate resistance. Position body with chest up and shoulders back. Lean slightly forward to increase stability. Grip handles firmly.

Movement:

With a controlled motion, curl the handles up until the arms are fully flexed. Return to the start position while maintaining resistance on the stack. Repeat the motion, while maintaining proper body positioning.

Triceps Extension

Muscles Used:

Triceps

Setup:

Adjust the handles to the up position. Adjust the seat height so the backs of the arms rest fully on the arm pad. Align elbows with the machine’s pivot. Check the weight stack to ensure appropriate resistance. Position feet under the foot supports for stability. Position body with hips in contact with the lower back pad. Lean forward from hips, while keeping the back straight. Grip handles firmly.

Movement:

With a controlled motion, extend the handles out until the arms are fully extended. Return to the start position while maintaining resistance on the stack. Repeat the motion, while maintaining proper body positioning.

Hip Abductor

Muscles Used:

Hip Abductors

Setup:

Rotate the knee pads outward. Sit down. Position feet on foot platform so knees are bent 90 degrees. Adjust the start position to be as narrow as comfort allows.

Movement:

Holding the handles, slowly move the pads outward by pushing with the knees. Hold the outward extreme position briefly. Slowly return to the start position.

Hip Adductor

Muscles Used:

Hip Adductors

Setup:

Rotate the knee pads inward. Sit down. Position feet on foot platform so knees are bent 90 degrees. Adjust the start position to be as wide as comfort allows.

Movement:

Hold the handles. Slowly move the pads inward by pushing with the knees. Hold the inward extreme position briefly. Slowly return to the start position. When finished, pull the adjustment knob to release the weight pads to exit the machine.

Leg Curl

Muscles Used:

Hamstrings

Setup:

Adjust the back pad to the horizontal position. Lie face down on the pads. Position knees just off the pad, aligned with the machine’s pivot. Position the lower leg pad comfortably above the back of the ankles. Adjust as needed. Grip the handles located under the chest pad at the head of the machine.

Movement:

Keep the hips in contact with the pad. With a controlled motion curl the legs up until fully flexed. Do not let the hips lose contact with the pad. Return the legs to the start position while maintaining proper body positioning.

Leg Extension

Muscles Used:

Quadriceps

Setup:

Adjust the back pad to the vertical position. Sit down and align knee joint with the machine pivot (axis of rotation). Adjust the lower leg pad to a comfortable position above the ankle. Grip the handles located on the sides of the seat. Position body with chest up and with shoulders back and against the back pad.

Movement:

With a controlled motion extend the legs to nearly full extension without locking knees. Return legs to the start position without letting the resistance rest on the weight stack. Repeat the motion while maintaining proper body positioning.

Chest Press

Muscles Used:

Pectoralis Major, Anterior Deltoid, Triceps

Setup:

Adjust the press arm to the vertical position labeled #1. Adjust the Seat/Back pad to be in the most flat (slightly angled) position. Position your body on the back pad and select the handles that aligned with the middle of your chest. Grip the handles and position elbows slightly below the shoulders. Position the body with shoulders and head back.

Incline Press

Muscles Used:

Pectoralis Major, Anterior Deltoid, Triceps

Setup:

Adjust the press arm to the angled position labeled #2-4. Adjust the Seat/Back pad to be in the middle position. Select the handles that aligned with the middle of your chest. Grip the handles and position elbows slightly below the shoulders. Position the body with shoulders and head back.

Shoulder Press

Muscles Used:

Deltoids, Triceps

Setup:

Adjust the press arm to the horizontal position labeled #5-7. Adjust the Seat/Back pad to be in the vertical position. Select the handles that are slightly forward of your shoulder. Grip the handles and position elbows slightly below the shoulders. Position the body with shoulders and head back.

With a controlled motion extend the handles out until the arms are fully extended. Return the handles to the start position without letting the resistance rest on the stack. Repeat the motion while maintaining proper body positioning.

Pectoral Fly

Muscles Used:

Pectoralis, Anterior Deltoid

Setup:

Sit with back against the vertical pad. The overhead selector pin and handles should be positioned in a wide starting location at the user’s sides. Grab the handles keeping hands slightly below shoulder height.

Movement:

With a controlled motion and elbows bent, bring hands together. Return the handles to the start position without letting the resistance rest on the weight stack. Repeat the motion while maintaining proper body positioning.

Rear Deltoid

Muscles Used:

Posterior Deltoid, Rhomboids, Trapezius, Infraspinatus

Setup:

Sit with chest against the vertical pad. The overhead selector pin and handles should be positioned in the narrow starting location in front of the user. Grab the horizontal, or overhand, handles keeping hands slightly below shoulder height.

Movement:

With a controlled motion and elbows bent, move hands away from each other. Squeeze shoulder blades together at the end of the movement. Return the handles to the start position without letting the resistance rest on the weight stack. Repeat the motion while maintaining proper body positioning.

Lat Pulldown

Muscles Used:

Latissimus Dorsi, Biceps

Setup:

Stand and grip the bar in the desired position. Pull the bar down. Sit with thighs under the thigh pads. Position body to lean back slightly.

Tip: For the ideal grip position, locate the hands as far apart as possible while still allowing the elbows to contact the sides of the body in the down position during the exercise. This ensures a full range of motion.

Movement:

With a controlled motion, draw the bar down in front of the chest until it nearly makes contact with the chest. Return the handles to the start position. Repeat the motion while maintaining proper body positioning.

Row

Muscles Used:

Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Biceps

Setup:

Sit down in arms reach of the handles. Grip the handles. Position body with the feet on the foot pegs and head and chest up.

Movement:

Stabilize the body in position with feet firmly on foot pegs. With a controlled motion, pull the handle back until elbows are alongside the body. Return the handles to the start position without letting the resistance rest on the weight stack. Repeat the motion while maintaining proper body positioning.

Seated Leg Curl

Muscles Used:

Hamstrings

Setup:

Adjust the back pad to align the knee joint with the machine pivot (axis of rotation). Adjust the ankle pad so it’s positioned just under the ankles. Check the weight stack to ensure appropriate resistance. Grip the handles located on the sides of the seat. Position body with chest up and with shoulders back and against the back pad.

Movement:

Curl the pad down and back slowly. Hold the pad at the back position for a moment. Return the legs to the start position without letting the resistance rest on the stack. Repeat the motion while maintaining proper body positioning.

Seated Leg Extension

Muscles Used:

Quadriceps

Setup:

Adjust the back pad to align the knee joint with the machine pivot (axis of rotation). Adjust the lower leg pad to a comfortable position above and in front the ankle. Check the weight stack to ensure appropriate resistance. Grip the handles located on the sides of the seat. Position body with chest up and with shoulders back and against the back pad.

Movement:

With a controlled motion extend the legs to nearly full extension without locking out knees. Return the legs to the start position without letting the resistance rest on the stack. Repeat the motion while maintaining proper body positioning.