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  • Step onto the machine facing the monitor.
  • Begin pedalling to turn it on.
  • Start pedalling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.
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  • Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  • Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  • Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  • After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter-clockwise manner while the right one will be rotated clockwise.
  • Breathe in as you perform this portion of the movement.
  • Repeat
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  • Standing with a tight core and flat back, hold a pair of dumbbells at your sides.
  • Keeping the dumbbells in a horizontal position, pull them up upwards, leading with your elbows.
  • When your upper arms are parallel with the floor, pause, then flip the dumbbells up.
  • The dumbbells will be above your shoulders next to your head.
  • Press the dumbbells straight up in to the air.
  • Pause and return to the starting position.
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  • Place the barbell on the squat rack just below shoulder height.
  • Step up to the bar and grab the bar with your hands 4-6 inches wider than shoulder-width apart on each side.
  • Take the bar off the squat rack and then step back. Bar should be at shoulder height.
  • Push the bar straight up until your arms are straight, don’t lock your arms all the way out.
  • Lower the weight back down to shoulder height. This completes one repetition.
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  • Hold the barbell firmly with an overhand grip (palms down) slightly closer than shoulder distance apart.
  • Maintain a slight bend in your knees and a neutral spine throughout the exercise. Raise the bar up and begin in the position of your elbows bent at 90 degrees.
  • Exhale and extend your arms, pressing the barbell over your head.
  • Prevent your elbows from locking out at the top and return the bar back down in front of you to the starting position in a controlled motion.
  • Drop your elbows just past shoulder height and repeat.
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  • Set the Smith machine bar to upper-chest height.
  • Secure the Smith machine’s safety pins so that the bar can’t drop and injure you.
  • Stand under the bar and grasp it using a pronated (overhand) grip that is a little wider than shoulder-width.
  • Unlatch the bar from the rail by rotating it.
  • Exhale as you press the bar upward until your arms are almost fully extended.
  • Inhale as you reverse the motion and lower the bar to your upper chest.
  • Repeat for the prescribed number of repetitions.
  • Rotate the bar to latch it back onto the rail.
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  • Attach a stirrup (handle) to a low or waist-high pulley.
  • Grasp the stirrup with one hand.
  • Spread your legs and squat a little, keeping your torso upright.
  • Position the stirrup to the side of your body, with your elbow flexed and tucked in to your side.
  • Exhale as you straighten your legs, twist your body, and press the stirrup diagonally upward and away from the pulley.
  • Hold for a count of two.
  • Inhale as you reverse the motion and return your body and the stirrup to the starting position.
  • Repeat for more repetitions.
  • Repeat the exercise with your opposite arm.
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