A great middle-chest exercise for beginners, this machine allows you to lift heavier weights with more control.
Adjust the resistance level and make sure the seat height is comfortable. Sit and grab the handles in front of you. Exhale and press the handles forward by contracting your chest muscles. Stop when arms are extended but elbows not locked. Inhale and return to starting position. Do 3 sets of 8-12 reps.
This primarily works your laterals, but also recruits your biceps and forearm muscles.
Set the seat and weight to a comfortable height and resistance. Sit down and adjust the thigh pad so it sits on your thighs firmly to stop you rising out of the seat.
Grab the bar above your head (experiment with wide or narrow grip to see what suits you best). Pull the bar down to just under chin level. Slow release back up. Do 3 sets of 8-12 reps.
Few machines are as effective for building powerful arms and shoulders. It works the deltoids, which are useful for picking up heavy weights.
Adjust the seat so the handles are level with your shoulders. Grasp the handle (again, experiment with hand width, perhaps adjusting the grip for each set) and push straight up overhead until elbows are straight. Slowly lower to starting position. Do 3 sets of 8-12 reps.
This is one of the best machines for targeting your back muscles, and also works your rear shoulders and arms.
Adjust the seat and weights to your liking then sit and face the machine with your feet flat on the floor. Grab the handles with whichever grip you fancy. Squeeze the muscles in your arms and back to pull the handles towards your chest. Slowly release back to starting position. Do 3 sets of 8-12.
Adjust the seat and weights so you’re comfortable. For pec flys, face away from the machine and grab the handles. Draw your elbows together, like you’re flapping your wings. Do 3 sets of 8-12.
For rear delt flys sit facing the machine. You also need to adjust the arms by pulling the pin then taking the arms right back so you’re facing them. Use your back and shoulder muscles to pull the handles out to your sides, then gently return to starting position. Do 3 sets of 8-12.
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it can't be said too often; 'adjust the machine'. Takes a minute to avoid injury, yet I see so many not bothering. Thanks for these, will be adding to my workout.