Machine Based Exercises

Question 1

Lateral Raise

Answer 1

Points of Contact: 3, 2 feet & buttocks
Adjustments: seat (feet on ground 90 degrees) and arm pads (elbow resting on them)
Start point: humerus stops being in contact with the body
End Point: the humerus is parallel to the floor
Joint Action: shoulder abduction
Major mover(s): deltoid
Breathing: on exertion

Question 2

Shoulder Press Pronated

Answer 2

Points of Contact: 4, 2 feet, buttocks & back
Adjustments: seat
Start point: handles between chin and ear
End Point: elbow fully extended without locking
Joint Action: shoulder abduction & elbow extension
Major mover(s): deltoid, triceps, pectorals
Breathing: on exertion

Question 3

Pec Dec Fly

Answer 3

Points of Contact: 4, 2 feet, back & buttocks
Adjustments: seat and arm pads (where you can barely see them)
Start point: arms barely in field of vision
End Point: humerus perpendicualr to the rest of the body
Joint Action: shoulder horizontal adduction
Major mover(s): pectorals & anterior deltoid
Breathing: on exertion
One arm at a time to set up to avoid injury

Question 4

Lat Pull Down Pronated

Answer 4

Points of Contact: 3, buttocks & 2 feet
Adjustments: seat and thigh pad (not to cut off circulation
Start point: lean back 15 degree back straight
End Point: handles between ears and chin
Joint Action: shoulder adduction & elbow flexion
Major mover(s): lat dorsi, middle trapezius, biceps, rhomboids, and teres major
Breathing: on exertion

Question 5

Shoulder Press Neutral

Answer 5

Points of Contact: 4, buttocks, 2 feet and back
Adjustments: seat
Start point: between chin and ear
End Point: full extension without locking
Joint Action: shoulder flexion and elbow extension
Major mover(s): deltoid and pectorals
Breathing: on exertion
Make sure elbows stay straight

Question 6

Seated Chest Press

Answer 6

Points of Contact: 5 points of contact
Adjustments: seat and handles (in line with torso)
Start point: 1-2 inches away from chest
End Point: full extension without locking
Joint Action: shoulder horizontal adduction and elbow extension
Major mover(s): pecs, triceps and anterior deltoid
Breathing: on exertion

Question 7

Lat Pull Down Neutral

Answer 7

Points of Contact: 3, buttocks, 2 feet
Adjustments: seat and thigh pad
Start point: back leaned 15 degrees
End Point: handles between chin and ear
Joint Action: shoulder extension, elbow flexion
Major mover(s): lat dorsi, biceps, rhomboids, teres major, middle trapezius
Breathing: on exertion

Question 8

Lat Pull Down Supinated

Answer 8

Points of Contact: 3 (feet and buttocks)
Adjustments: seat, thigh pad
Start point: lean back 15 degrees
End Point: handles between chin and ear
Joint Action: shoulder extension, elbow flexion
Major mover(s): lat dorsi, middle trapezius, rhomboids, teres major, biceps
Breathing: on exertion

Question 9

Seated Row Pronated

Answer 9

Points of Contact: 3, feet buttocks
Adjustments: seat, chest pad ( fingers can barely touch the handles
Start point: once they grab the handles
End Point: squeeze shoulder blades together until it starts to be uncomfortable
Joint Action: shoulder horizontal abduction elbow flexion
Major mover(s): biceps, posterior deltoids, rhomboids, middle traps, teres major, lat dorsi
Breathing: on exertion

Question 10

Seated Row Neutral

Answer 10

Points of Contact: 3, buttocks, and two feet
Adjustments: seat and chest pad (so that fingers can barely touch handles)
Start point: grab handles
End Point: squeezing shoulder blades together just before point of discomfort
Joint Action: shoulder extension and elbow flexion
Major mover(s): biceps, posterior deltoids, rhomboids, teres major, lat dorsi, middle trapezius
Breathing: on exertion

Question 11

Seated Row Supinated

Answer 11

Points of Contact: 3, buttocks and feet
Adjustments: seat and chest pad
Start point: grab handles
End Point: shoulder blades squeezed together
Joint Action: shoulder extension, elbow flexion
Major mover(s): biceps, posterior deltoid, rhomboids, teres major, latissimus dorsi and middle trapezius
Breathing: on exertion

Question 12

Bicep Curl

Answer 12

Points of Contact: 3, buttocks feet
Adjustments: seat (make sure elbows line up with axis of rotation)
Start point: Stand up grab handles sit back down
End Point: just before elbow moves off the arm rest
Joint Action: elbow flexion
Major mover(s): biceps
Breathing: on exertion

Question 13

Cable Bicep Curl

Answer 13

Points of Contact: 2, feet
Adjustments: bring pulley all the way down, feet shoulder width apart toes pointed forward
Start point: hands at the hip level
End Point: just before elbow moves forward
Joint Action: elbow flexion
Major mover(s): biceps
Breathing: on exertion

Question 14

Cable Tricep Pushdown

Answer 14

Points of Contact: 2, feet
Adjustments: pulley all the way up, feet shoulder width apart toes forward
Start point: hands at chest level
End Point: elbows fully extended
Joint Action: elbow extension
Major mover(s): triceps
Breathing: on exertion

Question 15

Leg Extension

Answer 15

Points of Contact: 3, head, back and buttocks
Adjustments: knee lined up with axis of rotation, ankle pad on ankles
Start point: knees at 90 degrees
End Point: knees fully extended
Joint Action: knee extension
Major mover(s): quadriceps
Breathing: on exertion

Question 16

Leg Curl

Answer 16

Points of Contact: 1, head
Adjustments: knee should not be in contact with the seat, ankle pad on ankles, head looking at weighted stack
Start point: legs extended
End Point: knee bent just before hips lift off, or when there is back pain
Joint Action: knee flexion
Major mover(s): hamstrings
Breathing: on exertion

Question 17

Leg Press

Answer 17

Points of Contact: 5
Adjustments: hand holds white handle, the other the yellow handles, adjust so that thigh is slightly bent towards body, no internal or external rotation of the foot 
Start point: thigh is perpendicular to the floor
End Point: full extension without locking the joint
Joint Action: knee, hip extension
Major mover(s): hamstrings, quads and glutes
Breathing: on exertion