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Exercise Tutorial

Reverse Machine Flyes

► Exercise Instructions 1. Adjust the handles so that they are fully to the back to the machine and select the suitable weight then adjust the seat height so the handles are at shoulder level and hold the handles with your hands facing…

Low Pulley Row To Neck

► Exercise Instructions 1. Sit on a low pulley row machine with a rope attachment and hold the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: For optimal results and most…

Leverage Shoulder Press

► Exercise Instructions 1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head to be up and handles held…

Standing Military Press

► Exercise Instructions 1. Select the suitable weights and grab the barbell using a palms facing forward grip, your hands to be placed wider than shoulder width apart from each other, then slightly bend the knees and place the barbell…

Barbell Shoulder Press

► Exercise Instructions 1. Sit on a bench with back support in a squat rack and place a barbell at a height that is just above your head. Grab the barbell with your palms facing forward and pick up the barbell with the correct grip…

Bent Over Low Pulley Side Lateral

► Exercise Instructions 1. Grasp the handle of the low pulley with your right hand after selecting a weight. 2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand…

Cable Internal Rotation

► Exercise Instructions 1. Sit next to a low pulley sideways with legs stretched in front of you or crossed and hold the single hand cable attachment with the arm nearest to the cable, you can adjust the pulleys height, so you can use a…

External Rotation with Cable

► Exercise Instructions 1. Adjust the cable to the same height as your elbow. Stand with your right side to the band a couple of feet away then hold the handle with your left hand, and keep your elbow pressed firmly to your side. It is…

Standing Low-Pulley Deltoid Raise

► Exercise Instructions 1. Stand straight to the right side of a low pulley row, and using your left hand to come across the body, grab a single handle connected to the low pulley with palms facing down. Rest your arm in front of you…