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WORKOUT
SHOULDERS
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an overhand grasp of the Stirrup Handle with your left hand and your
palm facing down.
4. With your right side toward the machine, stand in front of the machine.
5. Using shoulder muscle strength, slowly raise the Stirrup Handle upward in
a semicircular arc until it is in a position slightl
y above your shoulder level.
6. Pause f
or a moment, then slowly return the Handle along the same arc,
back to the starting position. Repeat movement.
7. Exhale on exertion,
inhale on return motion.
8. Change hands and repeat with opposite arm.
1.Insert pin into weight stack at desired resistance level.
2. Attach the Low Row Bar to low pulley cable.
3. Take an overhand grasp of the Bar with your hands approximately 6 inches apart.
4. Facing the machine, stand 1 to 2 feet away from the pulley with your feet set
shoulder width a
part. Allow the weight to extend your arms downward with the
bar resting across your thighs.
5. Keeping your elbows a
bove your hands at all times, slowly pull the bar upward
until the backs of your hands are even with your chin.
6. Pause for a moment, then slowly return to the starting position.
Repea
t movement.
7. Exhale on exertion, inhale on return motion.
Deltoid Raise
(Deltoids)
Upright Row
(Deltoids & Trapezius)
Shoulder Press
(Deltoids)
1. Insert pin into weight stack at desired resistance level.
2. Set Press Arms to the Shoulder Press position and set back pad to the Shoulder
Press position.
3. Adjust seat pad height so that when seated the horizontal press handles bisect
the shoulder (deltoid) muscles.
4. Sit comfortably on the seat pad with your back flat against the back pad.
5. Grasp the Press Arm Handles with your arms bent and palms facing downward.
6. Keeping your elbows out, extend your arms forward at a smooth, moderate pace
throughout the exercise movement.
7. Pause for a moment, then slowly return to the starting position.
Repea
t movement.
8. Exhale on exertion, inhale on return motion.