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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 Chest Press

    Use a handle attachment. The cables should be set to shoulder height.
    Bring both of the handles to your chest and make sure you are in the center of the cable crossover.
    Walk a few steps forward. Then press the weight forward.
    From there, you should flex and extend at both the shoulders and elbows simultaneously.

  • 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.
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