Arms 

Arm Curl

Arm curl machine
  1. Set up
    1. Select training weight.
    2. Release lever under seat.
    3. Lower to #1 position.
  2. Enter Unit
    1. Sit down with chest tight against pad.
    2. Raise your weight off seat.
    3. Grip seat with both hands.
    4. Raise seat to lock the edge of chest/arm pad into your armpit.
  3. Begin to Exercise
    1. With chest, arm pits and back of arms tight against pads, reach forward and grip handles.
    2. Try to keep elbows past the end of the arm pad.
    3. Curl arms up and return in a controlled motion.

Back to top


Dips

The machine for dips, leg raises, and chin-ups
  1. Enter Unit
    1. Holding onto the dip bars for support and assistance, enter the unit by stepping up onto the footplates.
    2. Reposition hands on dip bars to desired position.
    3. Step off the footplates and press up until your arms are extended.
  2. Begin to Exercise
    • Perform dips in a smooth, controlled motion.

Leg Raises

  1. Enter Unit
    • Place your back agaisnt the large back pad with your arms up. Step into the footplate one at a time.
  2. Begin to Exercise
    1. With the back of your forearms against the pads, step off the footplates and place your legs in a vertical position.
    2. Raise your knees until your hips and knees are at a ninety-degree angle to your body and then return in a smooth, controlled motion.

Chin Ups

  1. Enter Unit
    • Holding onto the dip bars for support and assistance, enter the unit by stepping up onto the footplates.
  2. Begin to Exercise
    • Step off the footplates, slowly extending your arms. Perform chin-ups in a smooth, controlled motion.

Back to top


Tricep Extension

Tricep extension machine
  1. Set up
    1. Select training weight.
    2. Release lever on seat.
    3. Lower to #1 position.
    4. Pull popper pin on thigh hold down pads, position in #1.
  2. Enter Unit
    1. Pull seat up with both hands until you are sitting high enough to position elbowsat end of angled pad.
    2. Pull popper pin on thigh hold down.
    3. Pads will lock into position.
  3. Begin to Exercise
    1. Swing handles back toward ears.
    2. Grip handles so thumbs are at handle ends.
    3. Push forward on handle pads in a controlled motion.

Back to top


Tricep Pushdown

The tricep pushdown machine
  1. Set Up
    1. Select training weight.
    2. Raise lever under seat and lower seat to the #1 position.
  2. Enter Unit
    1. Rotate handles to adjust width to desired exercise position
    2. With both hands raise seat to position handles slightly above your waist.
    3. Use the seat belt when using heavy weight.
  3. Begin to exercise
    1. Grip handles next to waist
    2. Keep elbows in, push down and return in a controlled motion

Back to top


Weight-Assisted Chin Up

The weigtht-assisted chin-up and dip machine
  1. Set Up
    1. Select desired weight for assistance.
    2. The more weight you select, the easier the exercise.
  2. Enter Unit
    1. Step up onto the foot rest to help reach chinning bar.
    2. Grip chin bar with both hands while kneeling on assist platform.
  3. Begin to Exercise
    • Keeping knees on platform, perform chin ups in a smooth, controlled motion.

Weight-Assisted Dips

  1. Set Up
    1. Select desired weight for assistance.
    2. The more weight you select, the easier the exercise.
  2. Enter Unit
    1. Step up onto the foot rest.
    2. Grip dip bar with both hands while kneeling on assist platform.
  3. Begin to Exercise
    • Keeping knees on platform, perform dips in a smooth, controlled motion.

Back to top

© 2012 Joliet Junior College

Joliet Junior College
1215 Houbolt Road, Joliet, IL 60431-8938
Phone: (815) 729-9020