Pulldown

Step 1: Adjust seat height with lever under seat so handles are level with top of shoulders.

Step 2: Grip handles while back is firmly against seat with chest up and shoulders back.

Step 3: Press handles up with a full overhead position without locking (fully extending) elbows and return with a controlled movement.       

Assist Dip/Chin

Step 1: Step up and rotate handles to inner or outer position. Grip handles and place knees on pad.

Step 2: Lower body with a controlled movement-torso upright/shoulders back. Do not exceed your comfortable range of motion. Return slowly.

Step 3: When finished, bring knee pad all the way up to bring weight stack to rest.

Step 4: Carefully step backwards onto steps and back down to floor.

Step 1: Step up and grip desired hand position. Place knees on pad.

Step 2: Slowly pull body upwards, then return with controlled movement, keeping chest up throughout the exercise.

Step 3:When finished, bring knee pad all the way up to bring weight stack to rest.

Step 4: Carefully step backwards onto steps and back down to floor.

Hip Adduction

Step 1: Sit down with feet on foot pegs so knees are bent at a 90 degree angle.

Step 2: Adjust range of motion with the lever on the side of machine.

Step 3: Move the pads outward and return to starting position using a controlled movement.

Hip Abduction

Step 1: Sit down with feet on foot pegs so knees are bent at a 90 degree angle.

Step 2: Adjust range of motion with the lever on the side of machine.

Step 3: Move the pads inward and return to starting position using controlled movement.

Seated Leg Curl

Step 1: Adjust back of seat to align pivot point at the knee and ankle pad to align with the back of the ankle.

Step 2: Adjust input for desired range of motion.

Step 3: With legs on top of ankle pad, lower the thigh pad comfortably against legs and grip handles.

Step 4: Slowly curl legs down and return to starting position using controlled movement.

Leg Extension

Step 1: Adjust back of seat to align pivot point at the knee and lower leg pad comfortably above ankle.

Step 2: Adjust input to desired range of motion.

Step 3: With thighs parallel and feet relaxed, slowly straighten legs to full extension.

Step 4: Return weight with controlled movement to starting position.

Calf Extension

Step 1: Sit in seat and place feet on foot platform.

Step 2: Adjust back pad so that knees are slightly bent while feet are on platform.

Step 3: Slowly extend ankles. Keeping lower back and hips against back pad, and return.

Calf Raise

Step 1: Load plates on each side for proper resistance

Step 2: Sit and position your feet onto the foot pad. Lower the knee pad to your thighs and sit up tall.

Step 3: Lift up and move release lever to the side.

Step 4: Grip handles. Slowly, lower and lift through heels, pushing up through the balls of your feet.

Shoulder Press

Step 1: Adjust seat height so handles are level with top of shoulders.

Step 2: Grip handles and sit firmly against back pad with chest up and shoulders back.

Step 3: Press handles up to a full over-head position without locking elbows and return.

Seated Leg Press

Step 1: Adjust start position for desired range of motion.

Step 2: Place feet on foot plate and grip handles.

Step 3: Slowly push against platform until knees are slightly bent, keeping lower back and hips against pads at all times.

Step 4: Return weight with controlled movement to starting position.

Chest Press

Step 1: Adjust seat height with lever under seat so legs are at a 90 degree angle or handles are at mid-chest.

Step 2: Grip the handles while elbows are slightly below shoulders.

Step 3: Use handle to adjust for desired range of motion.

Step 4: While keeping shoulders back against pad, press out to a fully extended arm position and return with a controlled movement.

Row/Rear Deltoid

Step 1: Adjust seat height to align mid-chest with top of chest pad.

Step 2: Adjust chest pad to allow arms to fully extend.

Step 3: Sit tall with head and chest up and grip desired handles.

Step 4: Pull handles back slowly until elbows are alongside body and return. 

Pectorial Fly

Step 1: Adjust seat height so elbows are slightly below shoulders.

Step 2: Adjust start position using overhead range of motion adjustments for each arm.

Step 3: Sit with chest up, shoulders back and grip vertical handles with elbows slightly bent. Pull handles together with a smooth motion.

Step 4: Return weight with controlled movement to starting position.

Rear Deltoid

Step 1: Adjust seat height so arms are parallel to floor while holding inside handles.

Step 2: Sit facing pad and grip handles firmly.

Step 3: With elbows bent slightly, rotate handles out and back, keeping elbows at grip height.

Step 4: Return weight with controlled movement to starting position.

Triceps Press

Step 1: Adjust seat height so you are able to comfortably grip handles.

Step 2: Rotate both handles to inner or outer position.

Step 3: While keeping back against pad and elbows close to side of body, slowly press handles down without locking elbows at bottom and return.

Biceps Curl

Step 1: Adjust seat height so elbows align with pivot point (just off end of pad).

Step 2: Grip handles firmly.

Step 3: Keeping upper arms on pads, bend arms slowly to curled position and return.

Torso Rotation

Step 1: Adjust seat position for desired range of motion. Place knees on the front edge of seat pad while facing chest pads.

Step 2: Adjust chest support pad so that the center of the pads align with top of chest.

Step 3: Grasp handles and rotate torso . Be sure knees are placed against support pads. Return slowly to starting position.

Step 4: Rotate seat position to train opposite side of torso.

Abdominal

Step 1: Adjust seat height with lever under seat so legs are at 90 degree angle or the middle of torso is aligned with pivot point.

Step 2: Place elbows on pads and grip handles.

Step 3: Pull chest towards hips by contracting abdominals. Return to start position with controlled movement.

Plate Loaded Shoulder Press

Step 1: Load plates on each side for proper resistance.

Step 2: Adjust seat height so handles are level with top of shoulders.

Step 3: Grip handles and sit firmly against back pad with chest up and shoulders back.

Step 4: Press handles up to a full over-head position without locking elbows and return.

Plate Loaded Front Pull Down

Step 1: Load plates on each side for proper resistance.

Step 2: Adjust seat height so top of the chest pad is at mid chest and adjust thigh pads so they are firmly in place over the thigh.

Step 3: Grip handles with an underhand grip and sit.

Step 4: Pull handles to shoulders and slowly return using controlled movement.

Plate Loaded Row

Step 1: Load plates on each side for proper resistance.

Step 2: Adjust seat height based on your height and comfort. Place your feet on one of the two foot pegs for comfort and variety.

Step 3: Sit up tall and grip handles in the position desired.

Step 4: Pull handles to chest and slowly return using controlled movement.

Plate Loaded Linear Leg Press

Step 1: Load plates on each side for proper resistance.

Step 2: Adjust the back pad by pulling the lever, based on height and comfort. You may also adjust your range of motion on the center lever.

Step 3: Sit with back against the back pad and place your feet on foot plate, hip width apart. Push away slightly to release the rack mechanism.

Step 4: Grip handles, bend knees in, and press away.

Preacher Curl

Step 1: Load plates on each side for proper resistance.

Step 2: Adjust seat for your height. Upper arms rest comfortably on the top of the pad and legs at a 90 degree angle. 

Step 3: Elbows should align with the pivot point. Palms up and pull to shoulders with controlled movement and return to starting position.

Dual Adjustable Pulley

There are many exercises that can be performed on the piece.

To learn more, please consider working with one of our personal trainers.  

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Flat Bench Press

There are many exercises that can be performed on this piece.

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Incline Press

There are many exercises that can be performed on this piece.

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Decline Press

There are many exercises that can be performed on this piece.

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Back Extension

There are many exercises that can be performed on this piece.

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Decline Bench

There are many exercises that can be performed on this piece.

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Adjustable Bench

There are many exercises that can be performed on this piece.

To learn more, please consider working with one of our personal trainers.  

Click here for more information about individual, partner, and group training opportunities.