Machine Exercises
Smith Machine Pistol Squat
To begin, first set the bar to a position that best matches your height. Step under it and position the bar across th...
Smith Machine Reverse Calf Raises
Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar. Stand on ...
Smith Machine Squat
To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the ba...
Smith Machine Behind the Back Shrug
With the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-width, pron...
Smith Machine Bench Press
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down...
Single-Leg Leg Extension
Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower p...
Seated Leg Curl
Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad. Place...
Seated Calf Raise
Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Ch...
Running, Treadmill
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting,...
Rowing, Stationary
To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot ...