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Machine Seated Cable Row
Novice
1
Sit with your back straight on the machine and grip the handles.
2
Pull the handles back using your arms. Your legs and torso should be at a 90° angle. Push out your chest.
3
Pull the handles towards your body until your hands are beside your abdomen.
Machine Bicep Curl
Novice
1
Adjust the seat to fit your height and place your elbows on the elbow pad.
2
Grab the handles and flex your elbows.
Machine Seated Plate Loaded Preacher Curl
Novice
1
Sit at the bench and rest the back of your arms on the preacher bench.
2
Grab the handles. Curl the weight up until your elbows are fully flexed.
3
Lower until the point just before the weight rests at the bottom.
Machine Standing Plate Loaded Preacher Curl
Novice
1
Rest the back of your arms on the preacher bench.
2
Grab the handles. Curl the weight up until your elbows are fully flexed.
3
Lower until the point just before the weight rests at the bottom.
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