Machine Tutorials

Setup: Adjust the foot anchors so your feet are secure. The top padding must be positioned so that it sits just below your hip crease. This allows your body to bend forward freely at the hips.

Starting Position: Cross your arms over your chest or place your hands behind your head (easier). Keep your back straight and your core tight.

The Lowering: Slowly and under control, bend forward at the hips, lowering your torso. Go only as far as you can without rounding your back or losing the tension in your hamstrings and lower back. Inhale as you descend.

The Extension: Exhale and contract your glutes and hamstrings first, then your lower back, to raise your torso back up to the starting straight line position. Do not hyperextend (go past a straight line).

Setup: Adjust the knee pads so they securely lock your lower body in place. Choose a grip that is wider than shoulder-width. Sit down and extend your arms to grab the bar.

Posture: Lean back slightly (about 10-20 degrees). Maintain a proud chest, a straight back, and a stable core.

The Pull: Exhale and pull the bar down toward your upper chest, focusing on driving your elbows down and back toward your hips. Visualize pulling with your back muscles, not your arms.

Contraction: Squeeze your lats hard when the bar reaches your chest level.

The Return: Slowly control the bar back up to the starting position, allowing your arms to fully extend and your lats to get a full stretch. Inhale during the return.

Setup: Adjust the seat height so that the handles or elbow pads are aligned with the middle of your chest when you sit. Adjust the starting position (the handles' width) to allow a comfortable stretch in your chest muscles.

Posture: Sit upright and press your back firmly against the pad. Plant your feet flat on the floor.

The Fly: With a fixed, slight bend in your elbows, squeeze your chest muscles to bring the handles/pads together in front of you. Exhale during the squeeze.

Contraction: Hold the peak contraction briefly, focusing on the maximal squeeze in your chest.

The Return: Slowly and deliberately allow the handles to return to the starting position, ensuring the chest gets a good stretch. Inhale during the return and do not let the weight stack crash.

Setup: Adjust the seat height so that when you sit and place your forearms on the pads, your elbow joint is perfectly aligned with the machine's axis of rotation (the hinge point). This alignment is critical for joint safety and muscle targeting.

Posture: Sit upright with your back firmly against the pad. Grip the handles. Your upper arms should be relatively stationary throughout the movement.

The Extension: Exhale and forcefully contract your triceps to extend your arms, pushing the weight down in a controlled arc.

Contraction: Squeeze your triceps hard at the bottom of the movement. Stop just short of fully locking your elbows (hyperextending).

The Return: Slowly control the weight as you return to the starting position, allowing your elbow to bend back to about 90 degrees. Inhale during the return.

Setup (Prone/Lying): Lie face down on the bench. Adjust the lower padded lever so it rests just above your ankles (on your lower calves or Achilles tendon). Your knees should be just off the edge of the bench, aligned with the machine's pivot point.

Posture: Hold the side handles for stability. Ensure your hips and lower abdomen remain pressed firmly into the bench throughout the movement.

The Curl: Exhale and forcefully contract your hamstrings to curl your heels toward your glutes.

Contraction: Squeeze the hamstrings hard at the top of the movement.

The Return: Slowly and deliberately lower the weight back to the starting position, maintaining tension on the hamstrings. Inhale during the return and stop before the weight stack hits the stopper.

Setup: Adjust the seat or machine height so that when you place your forearms/elbows on the pad (depending on the model), your elbow joint is aligned with the machine's axis of rotation (the pivot point). This is crucial for joint health and muscle targeting.

Grip: Grip the handles (or bar/rope if using a cable unit) securely. Your upper arms should be stabilized by the pads or kept perpendicular to the floor.

The Extension: Exhale and forcefully contract your triceps to extend your arms, pushing the handles down and away from you until your arms are nearly straight.

Contraction: Pause and squeeze your triceps hard at the bottom of the movement.

The Return: Slowly control the weight back to the starting position, allowing your elbow to bend back to about 90 degrees or slightly more. Inhale during the return.

Setup (Closed Start Position): Sit on the machine with your back flat against the pad. Place the padded levers on the outside of your knees or lower thighs.

Adjust the Range: Adjust the machine's starting position so the pads are close together (the "closed" position). Set the desired weight resistance.

The Movement: Exhale and forcefully contract your outer glutes and hips to push your legs apart (abduction) against the resistance. Go as wide as your flexibility allows without tilting your torso.

Contraction: Hold the peak contraction briefly, focusing on the squeeze in the side of your hip/glute area.

The Return: Slowly and deliberately allow the pads to close back to the starting position, inhaling as you do. Control the movement and do not let the weight stack crash.

Setup (Open Start Position): Sit on the machine with your back flat against the pad. Place the padded levers inside your knees or lower thighs.

Adjust the Range: Release the safety lever and use your inner thigh muscles to gently push the pads outward to a wide, comfortable starting position. This sets the range of motion (ROM). Lock the starting position, if required by the machine.

The Movement: Exhale and forcefully contract your inner thigh muscles, slowly squeezing your legs together until the pads almost touch (or reach the machine's stop point).

Contraction: Hold the peak contraction for a moment, maximizing the squeeze in your inner thighs.

The Return: Slowly and deliberately allow the pads to open back to the starting position, inhaling as you do. Control the movement and do not let the weight stack crash.

Setup:

• Adjust the backrest so your knee joint is perfectly aligned with the machine's axis of rotation (the central pivot point).

• Adjust the ankle pad so it rests just above your ankles/shins. Your legs should be bent at about 90 degrees.

Posture: Sit upright with your back firmly pressed against the pad. Use the side handles to stabilize your body.

The Extension: Exhale and forcefully contract your quads to fully extend your legs. Imagine pushing the weight away with your shins.

Contraction: Pause and squeeze your quadriceps hard at the top of the movement.

The Return: Slowly lower the weight back to the starting position, maintaining control. Inhale during the return and stop just short of letting the weight stack touch down completely, keeping tension on the muscles.

Setup: Adjust the seat height so that when you sit down, the handles (or elbow pads, depending on the model) are aligned with the middle of your chest. Adjust the machine's starting position so your arms are comfortably extended slightly behind the plane of your body, but not stretched uncomfortably.

Posture: Sit upright, with your back pressed flat against the back pad. Plant your feet firmly on the floor.

The Fly: With a slight, fixed bend in your elbows (to protect your joints), squeeze your chest muscles to bring the handles/pads together in front of you. Exhale during the squeeze.

Contraction: Hold the peak contraction for a moment, focusing on the feeling in your chest.

The Return: Slowly and deliberately allow the handles to return to the starting position. Inhale during the return and stop before the weight stack hits the stopper.

Setup: Adjust the seat so that when you sit with your back straight, you can easily reach the high handles with a slight forward lean. Your feet should be firmly planted on the footrests.

Grip: Typically, you'll use a wide, neutral grip (palms facing each other) or an overhand grip, depending on the machine's design. This wide grip emphasizes the upper back width.

The Pull: Exhale and pull the handles back toward your chest. Focus on initiating the movement by retracting your shoulder blades and driving your elbows out and back, trying to pinch a pencil between your shoulder blades.

Control and Stretch: Slowly and deliberately allow the handles to return forward. Let the diverging path pull your shoulder blades forward for a deep, controlled stretch. Inhale during the return.

Setup: Adjust the seat so the handles are at shoulder height when you sit. Position the handles to be comfortably within reach.

Seating: Sit down facing the machine, with your chest pressed firmly against the pad. Plant your feet flat on the floor.

Grip: Grab the handles with a neutral grip (palms facing each other) or an overhand grip (palms down), keeping a slight bend in your elbows.

The Pull: Exhale and pull the handles backward and outward in a wide arc. Focus on feeling the contraction in the back of your shoulders.

Control: Pause when your arms are fully extended to the sides. Inhale as you slowly and deliberately return the handles to the starting position. Do not let the weight stack control the speed of the return.

Setup: Adjust the seat so the handles are at shoulder height when you sit. Position the handles to be comfortably within reach.

Seating: Sit down facing the machine, with your chest pressed firmly against the pad. Plant your feet flat on the floor.

Grip: Grab the handles with a neutral grip (palms facing each other) or an overhand grip (palms down), keeping a slight bend in your elbows.

The Pull: Exhale and pull the handles backward and outward in a wide arc. Focus on feeling the contraction in the back of your shoulders.

Control: Pause when your arms are fully extended to the sides. Inhale as you slowly and deliberately return the handles to the starting position. Do not let the weight stack control the speed of the return.

Set Up: Sit down and place your feet about shoulder-width apart in the center of the foot platform, with your toes pointing slightly outward. Your knees should be at a 90-degree angle.

Back Position: Ensure your lower back and glutes are pressed flat against the seat pad. Use the side handles for support.

The Press: Brace your core and push the platform away using your heels and entire foot, exhaling as you push.

Top Position: Stop just before your legs are fully straight, keeping a soft bend in your knees. Never lock your knees (hyperextend) at the top, as this transfers the stress to your joints.

The Return: Slowly and with control, lower the platform back to the starting position, inhaling as you bend your knees to the 90-degree start.

Set Up: Sit down and place your feet about shoulder-width apart in the center of the foot platform, with your toes pointing slightly outward. Your knees should be at a 90-degree angle.

Back Position: Ensure your lower back and glutes are pressed flat against the seat pad. Use the side handles for support.

The Press: Brace your core and push the platform away using your heels and entire foot, exhaling as you push.

Top Position: Stop just before your legs are fully straight, keeping a soft bend in your knees. Never lock your knees (hyperextend) at the top, as this transfers the stress to your joints.

The Return: Slowly and with control, lower the platform back to the starting position, inhaling as you bend your knees to the 90-degree start.