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  • Cable Overhead Press

    Use a handle attachment with the cable set to the bottom of the machine. Stand upright making sure to maintain a flat back. Your starting position will have your palms facing forward.
    Use both your elbows and shoulders to press the weight directly overhead.

  • Cable Low Single Arm Lateral Raise

    Use a handle attachment with the cable set all the way to the bottom of the machine.
    You should vertically abduct at the shoulder raising your arm straight out to the side.
    Raise until your arm is parallel with the ground and then back to the starting position.

  • Cable Upright Row

    Use a handle attachment with the cable set to the bottom of the machine.
    Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.

  • Cable Low Bilateral Lateral Raise

    Use a handle attachment with the cable set all the way to the bottom of the machine.
    You should vertically abduct at the shoulder raising your arms straight out to the side.
    Raise until your arms are parallel with the ground and then back to the starting position.
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