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PRESS ARM STATION EXERCISES
LEG EXTENSION (LOWER QUADRICEP GROUP)
While holding onto the seat, disengage and hold the pull pin that locates
it vertically. Transition the seat to the hole that allows your legs to be bent
at a 90 degree angle, when seated. Engage and tighten the pull pin
knob. Following the same procedure locate the upper round pad assembly
so it is positioned the first hole above the level of the seat. From the seated
position, drape each leg over the top of the upper roller pads, so they are
positioned directly over your knees. Wrap each foot under the lower roller
pads. With your legs bent at a 90 degree angle, proceed to curl the
weight upwards until you reach full extension of your legs. Lower slowly
and repeat.
STANDING LEG CURL (LOWER HAMSTRING GROUP)
Disengage and hold the pull pin of the press arm. Rotate the arm forward
until the handles are at a position you will comfortably be able to grasp,
in the standing position. Engage the pull pin. Disengage and hold the pull
pin of the upper roller assembly. Position the rollers at a height that is just
above your kneecap. Engage and tighten the pull pin. Stand to the side
you are going to work. Position the heel of your working leg in front of the
corresponding low roller pad and the area of your thigh, just above your
kneecap, behind the upper roller pad. While exerting a forward force with
your upper leg, proceed to curl your heel towards the back of your knee.
Make sure your thigh is in constant contact with the upper roller pad. Start
in full leg extension and finish with your knee bent at a 90 degree angle.
Lower slowly and repeat for the desired number of repetitions. Switch legs
and repeat the process.
SEATED ROW (RHOMBOIDS, LATISSIMUS DORSI, AND TRAPEZIUS)
Disengage and hold the seat pull pin. Position the seat at a level that
allows your knees to be bent at a 90 degree angle. Engage and tighten
the pull pin. Disengage and hold the seatback angle adjustment pull pin.
Position the pin in either the front or middle hole, depending on preference.
Disengage and hold the horizontal adjustment pull pin of the seatback.
Position the seatback far enough forward, so that you will be able to
achieve full arm extension at the start of the movement. Engage the pull
pin. Sitting on the seat, chest against the seatback and feet flat on the floor,
grasp the handles with the desired grip. Pull the handles forward as far as
possible, towards your torso. Slowly return to full arm extension and repeat.