Back/Lats
Back Extension
Muscles worked: Erector Spinae Group (Inner Back Muscles)
How to use: Adjust the foot platform to the height at which you can comfortably plant your feet when seated. Then adjust the height of the round pad to determine your starting position. It should align with your shoulder blades when seated. Sit down and grip the handles found on either side of the seat. Extend your upper body by pushing against the round pad while keeping your spine in a neutral line. Slowly, return to the starting position. Repeat. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
Front Lateral Pull-Down
Muscles Worked: Latissimus, Trapezius, Biceps
How to use: Adjust the knee pads to a comfortable height at which you can press your knees into for stability. Stand to reach the bar, gripping with an overhand grip. Sit down and allow your arms to fully extend. Plant your feet and engage your core, then lean back slightly and pull the bar down towards the center of your chest. Lead the movement with your elbows, then slowly allow your arms to extend. Repeat. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: Clip in different grip attachments to target the muscles in different ways.
Rear-Deltoid Row
Muscles Worked: Rear Deltoid, Trapezius, Rhomboids, Biceps
How to use: Adjust the seat to a height at which you can plant your feet. Adjust the chest pad so that your arms are fully extended when gripping the handles. Pull the handles toward your chest, leading with your elbows while keeping them close to your body. Slowly extend your arms. Repeat. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: Change the positions of your hands: overhand grip, underhand grip or neutral grip will all target the muscles in different ways.
Low-Lateral Row
Muscles worked: Trapezius, Rhomboids, Latissimus
How to use: Adjust seat until grip handles are in line with your hips. Lean flat against the chest pad and grip the handles with extended arms. Pull the handles up toward your rips, leading with your elbows. To adjust difficulty, add or remove weighted plates to the machine. Pro-trip: keep your elbows close to your body for the best form.
High-Lateral Row
Muscles Worked: Rhomboids, Latissimus, Biceps, Trapezius
How to use: Adjust seat to a height at which you can plant your feet. Then adjust the height of the knee pads so that you can comfortably push against them for stability. Press your chest firmly into the chest pad then grip the handles with an overhand grip and extended arms. Pull the handles toward your chest, leading with your elbows. Slowly extend your arms. Repeat. To adjust difficulty, add or remove weighted plates to the machine. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
MTS Row
Muscles Worked: Trapezius, Rhomboids, Biceps
How to use: Adjust the seat to a comfortable height. Then adjust the chest pad such that your arms are extended when gripping the handles. Grip the handles with an underhand grip and pull toward your ribs, leading with your elbows. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-trip: keep your elbows close to your body for the best form.
Seated Row
Muscles Worked: Trapezius, Rhomboids, Latissimus,
How to use: Adjust seat height to comfortably plant your feet on the floor or on the platforms. Next, adjust the chest pad such that your arms are extended when gripping the handles. The handles can be gripped in an overhand, neutral or underhand fashion. Engage your core then pull the handles toward your ribs, leading with your elbows. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-trip: keep your elbows close to your body for the best form.
