The 6 station gym plus cables

This 7 station gym exercise platform allows for the correct execution of a huge number of muscle movements, within a relatively compact gym structure.

The 6 station plus cables machine is an excellent solution for a comprehensive gym, without the necessary space to allow for a complete machine for every possible exercise. The machine is designed for a professional gym, and offers great value and durable reliability for any professional gym environment.

The main exercises to be performed on the 6 station gym plus cables are the cable crossovers, the seated row, the lat pull down, the abdominal crunch, the leg extension, the leg curl and the triceps press.

The 6 station gym plus cables will allow for a complete upper and lower body exercise session, and will work most of the major muscle groups.

All of the exercises on the 6 station gym plus cables can be performed safely without the need for a spotter or assistant, and all can be correctly performed by even novice trainers. The machine will enforce correct form, and will effectively build muscle as a result; and additionally offers a wide range of possible available weight, to keep it challenging and rewarding for even the most experienced weight trainer at any gym.

Muscles worked by the 6 station machine plus cables

The 6 station machine plus cables will work most of the major muscle groups of the body. The lat pull down with effectively isolate the lats, as well as provide secondary benefit to the deltoids and biceps, and will help to build a powerful and broad upper back. The seated row is a whole back muscle builder, and will concentrate the focus on the lats, traps, and rhomboids, as well as the lower back muscles. The abdominal crunch exercise will allow for development of the abs and the obliques, and the knee extension will isolate the large quadriceps muscle, and promote extensive upper leg muscle growth. The hamstring leg curl will work the glutes and upper hamstrings and the triceps press will, as the name implies, effectively isolate the triceps, with the deltoids acting as secondary muscles for the exercise. The cable crossover will work the pectoral muscles and the deltoids.

The 6 station machine will effectively work most of the major muscle groups of the body, and is an extremely versatile, yet relatively compact machine

The appearance and dimensions of the 6 station gym machine plus cable crossover

The 6 station machines plus cable crossover has all of the exercise stations clustered around a central pulley weight stack location. The machine is composed of heavy gauge steel and quality mechanisms, and is designed for a professional gym environment.

The benches and restraints are thickly padded and in black, and all pulleys and cables are of a high standard and provide excellent and smooth action. Located to the side of the station is the cable crossover machine, with two cable stations located at a full arms outstretched distance apart.

The weight stacks are adjustable through a variable pinioning system

The dimensions of the machine are 540 cm x 350 cm x 220 cm and the total weight of the machine is 800 kg.

The machine offers a relatively compact and yet versatile multi gym station exercise platform, and is the ideal solution for professional gyms, with a limited total space available.

How to use the 6 station gym plus cables

The exercises to be performed on this versatile gym station are not technically difficult, and for the most part the movements of the machine will enforce correct form, and thereby allow for optimal muscle development. All of the exercise performed on the 6 station gym plus cables can be performed safely, without the need for a spotter or assistant.

The leg extension

The leg extension is muscle movement that isolates and develops the quadriceps. Firstly adjust the desired weight to be lifted by inserting the steel pin into the slot under the correct number of weights to be lifted. Sit on the outside of the leg bench, with the top of your ankles firmly restrained under the bottom of the lower leg lifting bar. Exhale as you lift your legs upwards, until your lower legs are parallel with your upper legs. At the top of the range of motion, give your quads a concerted squeeze, and pause for a count of two. Smoothly lower the weight down, and then immediately begin another repetition.

Do not allow the weight to rest on the weight stack at the bottom of the range of motion, as this will take the strain of the exercise off of the quads, and reduce the effectiveness of the exercise. Additionally, your upper body should remain motionless during the exercise, and you should smoothly lower the weight down. Any extraneous movements or swinging or jerking of the weight, will also reduce the benefit of the muscle movement on the quads.

You should complete a set of repetitions to near muscle failure, and for best effects, complete three sets of repetitions per training session.

The leg curl

The leg curl is a muscle movement that will isolate and develop the hamstrings and glutes. Again select the correct amount of weight to be lifted, and lay stomach down on the padded leg bench. Hook your Achilles tendons under the underside of the upper leg lifting bar, and using your glutes and hamstrings, power the weight upwards, and continue as near to the buttocks as you can comfortably go. At the top of the range of motion, pause for a count of two, and give your glutes a concerted clenching. Inhale as you smoothly and slowly lower the weight down to the original starting position.

Do not let the weight rest on the weight stack at the bottom of the range of motion, and do not jerk or swing the weights, or move you hips or upper body as the weight gets heavy. Any of these will reduce the effectiveness of the exercise.

If you cannot perform the exercise slowly and smoothly, without extraneous movement, then you should reduce the total weight to be lifted. Good form, even with a lower total weight, will always promote more muscle growth than poor form and heavy weights lifted.

Perform the set of repetitions to muscle failure, and for best effects perform three sets of repetitions per training session.

The seated row

The seated row is an effective whole back muscular developer. Again, adjust the desired weight to be lifted, and then sit on the seated row bench, with your knees slightly bent, and your feet pointed with your toes straight up, firmly against the foot platform. Grab the seated row handles with an inside facing grip, and pull the weight back to a bent forward, and arms straight extended starting position. You should try to keep your back relatively straight during the execution of this muscle movement. Exhale as power the weight backwards towards your chest, and keep pulling with your back muscles, until you are leaning slightly backwards, and the weight bars have been brought to the upper chest. Hold the position at the top of the range of motion for a count of two, and clench the muscles of your back. Inhale as you smoothly and slowly bend forward to the initial arms extended starting position.

Do not bend your back excessively, or shrug your shoulders as the weight gets heavy, and also do not allow the weight to rest on the weight stack at the bottom of the range of motion. If you cannot perform the exercise correctly, reduce the weight and execute the movement with proper form.

The lat pull down

The lat pull down is an exercise that will powerfully develop and broaden the lattimus dorsi muscles of the upper back.

Adjust the weight on the weight stack, and sit on the bench below the overhead lat pull down bar, with your knees wedged under the knee restraints. Grasp the overhead bar with a palms out and wider than shoulder width grip, and bring the bar down to the arms outstretched seated starting position. Squeeze your lats as you exhale and power the bar downwards in front of your face, until it is at the level of your upper chest. At the bottom of the range of motion, give your lats another concerted clenching, and then slowly raise the weight bar back up to the original starting position. There will be a slight straight backed rocking motion as you execute the movement, but avoid additional and extraneous movements.

The Abdominal crunch

The inclined abdominal crunch bench allows for an intensified version of the body weight resistance exercise, the abdominal crunch.

Lay flat on your back on the upward angled abdominal bench, and hook the tops of your ankles under the feet restraints at the top of the bench.

Squeeze your abs, and lift your upper torso off of the bench until you are approximately 30% of the way to a full upright sitting position. You will be able to feel when you pass this 30%, as the tension will ease off of the abs. At the top of the range of motion, pause for a count of two, and give your abs a concerted clenching. You can also twist to the side at the top of the range of motion, to further work the oblique muscles on the sides of the abs. Slowly and smoothly lower yourself down to the original starting position. Do not rest at the bottom, but immediately begin another crunch.

You should endeavor to keep your back straight, and lift with your abs, to reduce the likelihood of injury to your lower back. For this reason you should not lock your hands behind your head or your neck, as this greatly increased the likelihood that you will bend your lower back during the execution of the movement.

Perform as many smooth and slow repetitions as you can, and for best results, perform three sets of repetitions per training session.

The triceps press

The triceps press is performed from a standing position, with the use of weights for resistance. Firstly select the correct amount of weight to be lifted by adjusting the steel pin into the correct slot on the weight stack.

Grab the overhead inverted v shaped pulling bar with an inward facing two handed grip. Keeping your upper arms tight against your body and your back rigid and straight, pull down on the bar until your hands are at the level of your waist, and your arms are extended straight down. At the bottom of the range of motion, give your triceps muscles a concerted clenching, and pause for a count of two, before slowly and smoothly raising the bar up to the starting position.

It is important to keep your upper arms tight against your body, and your back upright during the execution of this exercise. As you tire there will be a tendency to want to bend over and use more of your back and shoulder muscles to push down the weight. This will take the strain off of the triceps muscles, and reduce the benefit of the exercise. If you cannot perform the exercise with correct form, you should reduce the total weight to be pressed.

The cable crossover

The cable crossover is an excellent complete range of motion exercise, that will develop the chest, and to a secondary degree, the deltoids. Stand in the middle of the cable crossover area, and grab the two cable grips with a palms facing outward positioning. The starting position is an arms laterally extended and slightly upwards position. Using your chest for the force, pull the cables inwards and down until your two arms meet in front of your stomach. Your elbows should be slightly bent at the end of the range of motion, and your back will be bent slightly forward. Pause for a count of two, and clench your pectoral muscles, before smoothly and slowly returning to the starting position.

Make sure that you keep your abs and lower back muscles tight during the execution of the movement, as this will help to enforce the proper straight backed form. You will feel a tendency to lean forwards excessively as you tire, to help pull the weight, but this should be avoided, as it will take the strain off of the pectoral muscles, and reduce the benefit of the exercise.

Incorrect form can lead to injury

This machine is a very safe and user friendly gym station, and all of the exercises on this gym station can be safely performed without the need for a spotter or assistant.

The greatest risk of injury from the exercises on this station comes from improperly warming up and stretching prior to attempting a strenuous exercise. You should ensure that you are well warmed up and limber before lifting with heavy weights, as you risk a muscle strain or muscle tear if your muscles are “cold”. A muscle strain or tear will be quite painful, and should be avoided.

A good way to ensure that you are ready for strenuous lifting is to perform an initial set of the exercise using only a very light weight. This will prime your muscles for the heavier sets to follow, and will greatly reduce the risk of injury.

You can limit the risk of injury by adhering to correct form during the execution of a muscle movement. Correct form will also produce better results. Do not attempt to lift more weight than you can move with correct form.

If you experience any joint pain while performing any of the exercises on the gym station, you should immediately desist. You should never try to work through joint pain. Try adjusting your positioning, and if you still feel joint pain, find a different way to exercise the muscle.

Variable techniques for the 6 station plus cables machine

The number of variable exercises that can be performed on this versatile gym station are far too numerous to cover within the limited scope of this article.

In general, you can vary the results achieved by altering the amount of weight lifted and the number of repetitions performed. If your goal is large muscles and increased strength, then you should be performing fewer repetitions with a greater total weight; and if your goal is to shape and tone, then you should be performing a greater number of repetitions with a reduced total weight.

Whichever strategy you employ, you should perform each set of repetitions to near muscle failure, and should perform three sets of repetitions per training session.

You can increase the aerobic intensity of a workout by quickly alternating between sets of opposite exercises. The leg extension could be followed quickly by a set of leg curls, and this will increase the aerobic benefit of a work out, as well as increase the efficiency of a limited time duration work out session.

Why you should consider the 6 station plus cables.

The 6 station plus cables gym machine is a professional quality versatile machine, that offers a great variety of exercises, within a relatively compact design.

The exercises performed on the 6 station plus cables are not technically difficult, and will be easily mastered by even novice users of a gym, but the range of available weight will make these exercises challenging and rewarding for even the most experienced weight trainer.

All of the exercises can be performed safely without the need for a spotter, and the machine will enforce correct form, and thereby increase the benefits achieved.

The machine is made from a heavy gauge steel construction, and is designed for durability and reliability within a professional gym environment.

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The pyramidal squat rack

This simple yet effective rack for squatting greatly simplifies the execution of the free weight squat. The free weight squat is the most effective muscle mass building exercise that can be done. The pyramid squat rack allows for easy and safe performance of this fantastic exercise.

The many varying weight resting platforms makes this device easily accessible for people of all heights, and the adjustable safety rack greatly reduces the potential for injury while using the squat.

The squat, which used to be considered the domain of power lifters only, is now a mainstream gym exercise. It is recognized as the best possible compound exercise that can be done, and for that reason, no comprehensive gym can afford to be without an effective and user friendly squat device.

The pyramidal squat rack is a simple and elegant design, but will make the execution of the squat much easier. The rack is composed of very heavy gauge steel, and is of a professional quality, ready to be loaded with the very heavy weights of the strongest power lifter at any gym.

Muscles worked by the squat

The squat is a compound exercise, and will build incredible muscle mass throughout the lower body. The squat will develop the calves, the quadriceps, the hamstrings, the glutes and the lower back. Every major muscle group in the lower body will benefit from the properly executed squat.

Appearance and dimensions of the pyramidal squat rack

The pyramidal squat rack is composed of heavy gauge steel in white, with black padded barbell racking placements. The shape, as the name implies, is pyramidal, and the barbell can be racked at a number of different positions up the diagonal racking device.

There is also an adjustable safety rack. The adjustable safety rack can be adjusted to the appropriate height depending on the size of the lifter, and provides a wide platform to drop the weight, should you be unable to rise out of a repetition.

This safety feature greatly reduces the risk of injury, but due to the heavy lifting of the squat, you should always perform the exercise with a spotter or assistant.

The dimensions of the device are 150 cm x 110 cm x 185 cm and the weight of the pyramidal squat rack is 30 kg.

This is a simple and relatively inexpensive device that will provide excellent valued usage in any professional gym environment. The rack is designed with the needed strength for years of reliable, durable and safe usage under the heaviest of weight loads.

How to use the pyramidal squat rack for the hack squat

The pyramidal squat rack is a much improved way to perform the free weight squat. Firstly, select the correct height to load your barbell. For the hack squat, the weight will be loaded just below the height of the shoulders, so you will be able to easily lift the bar off of the rack.

When the weight is loaded, grasp the bar resting behind your neck, with a forward facing two handed shoulder width hand grip. Lift the bar off of the rack with your legs, and step forward to perform the squat. You should be performing the squat between the two adjustable safety platforms, set at an appropriate height below. Stand in a shoulder width stance, with your feet facing straight forward. For the squat, it is most important that you keep your back completely straight during the execution of the movement. A weight belt can be a useful aid to ensure that you do not bend your lower back. You can also ensure a straight and erect back position by flexing your abdominal muscles as you perform the exercise, and also looking ahead to a spot on the wall, instead of down on the floor.

Inhale as you slowly and smoothly lower down into the bent leg squat position. You should continue until your upper legs are at a parallel position with the floor. You can continue lower than this for a “deep squat” but the strain on the knees becomes much greater past this parallel leg positioning.

Do not pause at the bottom, but immediately rise again into the standing position. Use the base of your heels to power the bar upwards, as this will keep the weight focused on the correct muscle groups, and additionally promotes better balance.

Complete as many repetitions as desired, and if lifting with heavy weights, you should have a spotter at the ready to assist you, should you be unable to re rack the weight after the last set.

The squat is an incredibly effective exercise, but it does require correct form both for maximal benefit, and for injury reduction. Do not attempt heavy weights until you are very comfortable with the muscle motion, and concentrate hard on performing the exercise correctly. You do not want to risk serious injury through incorrect form on the heavy lifting hack squat.

Incorrect form can lead to injury

The hack squat is one of the most beneficial exercises possible, but is also one of the riskiest.

You should ensure that you warm up properly prior to beginning a session of squat sets. If you approach this heavy lifting exercise with “cold” muscles, you are at a much greater risk for a muscle strain or muscle tear. A muscle strain or tear will be very painful, and will likely hamper your mobility, and future training, and as such should be avoided.

A good way to warm up is to first perform an initial set of the hack squat with a much lighter than maximal weight; this will prime your muscles for the heavier sets to follow.

You should ensure correct form while performing the hack squat. Keep your back completely straight while performing the hack squat. A rounded lower back puts far too much pressure on the bones and cartilage of the back, and can do serious damage.

You should also ensure that you desist from squatting immediately if you feel any joint pain. Joint pain should never be ignored, and can’t be “powered through”. Try adjusting your positioning if you experience joint pain, and desist again should the joint pain continue.

If you have knee or lower back problems, you should be very careful with the squat, and ensure that you perform the exercise with correct form. If you have a history of knee problems, you should not dip below parallel with the ground, as this deep positioning will put extra strain on the knee joint.

Variable techniques for the hack squat

The hack squat can be varied in a number of ways. Two of the most common variants are based on foot position. The standard squat is performed with the feet at shoulder width apart, and the sumo squat is performed with legs at a distance much greater than shoulder width. Use whichever feels more comfortable to you to similar effects.

You can also perform the squat with one leg in front of the other or even one legged. Make sure that you are very comfortable with the basic squat before moving on to more challenging variable squats.

If you are trying to build muscle mass and strength you should perform the squat with heavy weights, and for fewer repetitions, and if your goal is to shape and tone, you should perform the hack squat with a lighter weight, and for more repetitions.

Why you should consider the pyramid squat rack

The squat is a very popular exercise, and more and more people are coming to appreciate the dramatic muscle building possibilities of the properly executed hack squat. The pyramid squat rack offers an easy way to safely perform the squat, and is a must have for any comprehensive gym.

The pyramid squat rack is constructed of heavy gauge steel, and is designed for long term usage in a professional gym environment.

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The sideways gluteus machine

The gluteus machine is an excellent platform for the training and development of the glutes, and also the hamstrings. This gluteus machine offers a different and more stable positioning for the performance of the glutes lift than other conventional machines, and will be easier for a wider variety of trainers to effectively use.

The training and toning of the glutes and upper leg will be of paramount importance for many weight trainers at any gym, and as such, a glutes machine is a must have for any comprehensive gym environment.

The glutes machine is designed for the rigors of a professional gym environment, and in composed of heavy gauge steel, and quality mechanisms. The sideways gluteus machine will offer years of effective and reliable service in any professional gym.

Most gluteus machines have you facing towards the mechanisms as you perform the exercise, and can be somewhat awkward to get into the correct positioning for. This sideways acting glutes trainer offers a very wide non slip platform, for easy access and effective training.

Muscles worked by the sideways gluteus machine

The gluteus machine is a very effective isolator of the muscles of the glutes and also the upper hamstrings. The abdominals and upper back will act as stabilizers during the exercise, and will also receive secondary benefit.

Appearance and dimensions of the sideways glutes machine

The sideways gluteus machine is composed of heavy gauge steel in white, and quality mechanisms. The large non slip platform is in black, and the user stands on the large platform sideways, and positions the calf of their outer leg on the movable lifting bar. There is a hand grip at shoulder level for support and balance. The user will be positioned laterally to the lifting bar, as opposed to facing it as is more standard. The sideways positioning of the gluteus machine makes it more user friendly than other conventional gluteus devices.

The weight stack is adjustable through a movable pinioning system, and the weight stack is located behind the machine, to the side of the user performing the movement.

The machine is designed for a professional gym environment, and all the mechanisms are of the highest quality. The smooth acting pulley weight bar will offer years of smooth and effective resistance training, even when subjected to the most rigorous of usage.

The dimensions of the sideways gluteus machine are 135 cm x 55 cm x 185 cm, and the weight of the sideways gluteus machine is 130 kg, with a moveable weight of 50 kg.

How to use the sideways gluteus machine

The sideways gluteus machine is very user friendly, and correct technique can be mastered quickly be even the most novice user at the gym. The machine enforces good form, and as a result will produce excellent toning and strengthening of the glutes and hamstrings. As the exercise is completed one leg at a time, the training will offer completely equalized and proportioned benefits to both legs.

The machine can be used safely, without the need for a spotter or assistant.

The first thing that needs to be done is to select the correct amount of weight to be lifted. Take the steel pin and insert it into the correct slot below the desired number of weight plates to be lifted. Additionally, adjust the height of the movable leg bar restraint, so it is firmly positioned at the level of your upper calf.

Stand facing sideways to the lifting bar, and grab the hand grip for support. Insert your outer leg behind the lifting bar, and tighten your abdominal muscles and lower back. Tightening your torso muscles will help to ensure that you remain erect and motionless throughout your upper body, and increase the benefits of the muscle movement.

Keep your leg rigid and straight, as you exhale and push the bar as far backwards as you can with your outer leg. At the top of the range of motion, give your glutes a concerted clench, and hold the position for a count of two. Slowly and smoothly lower the weight down to the original starting position, and repeat the exercise until muscle failure. For best results, complete three sets of repetitions.

You should avoid swinging the weight down, or resting the weight at the bottom of the range of motion, as both of these will reduce the strain off of the glutes and will reduce the effectiveness of the exercise.

You should also avoid any extraneous upper body movement. As the weight gets heavy and difficult to move, there will be a tendency to move your hips and torso back, to help lift the weight. This should be avoided as it reduces the strain on the glutes, and thereby reduces the effectiveness of the exercise.

If you cannot perform the exercise without extraneous movement, then you should consider reducing the weight to be lifted, as correct form will always garner better results, than heavier weights, lifted improperly.

Incorrect form can lead to injury

The sideways gluteus machine is a very safe and user friendly machine, and you will not need a spotter or assistant to perform this exercise safely.

The greatest risk of injury while using the sideways gluteus machine actually comes from insufficiently warming up prior to lifting heavy weights. You should stretch and warm up your muscles well, to avoid a possible muscle strain or muscle tear. A strain or tear will be very painful, and will likely reduce mobility.

A good way to ensure that you are properly warmed prior to approaching the exercise, is to perform an initial set on the machine with a very light weight. This initial set will prime the needed muscles for a later more strenuous set.

Keeping good form is a great way to reduce the likelihood of injury, and you can ensure a correct and upright form by tightening your abdominals and lower back muscles prior to beginning a set of repetitions.

If you feel any pain in your hip joint through the execution of the exercise, you should immediately desist from further repetitions. Try adjusting your positing and trying again. You should never try to work through any joint pain to perform any resistance training exercise.

Variable techniques for the sideways gluteus machine

The sideways gluteus machine is an excellent device for the isolation and development of the glutes and upper legs, but will not allow for much variation in the movement.

The greatest way to vary the results achieved is by altering the amount of weight to be lifted.

If your goal is to strengthen and build muscle mass, you should endeavor to perform the exercise with a greater total weight, and fewer repetitions per set; and if your goal is to tighten and tone, you should perform a greater number of repetitions, with a lighter total weight.

Whichever strategy you employ, you should be near muscle failure by the end of a set of repetitions; and you should always ensure that you complete the muscle movement with correct and proper form.

Why you should consider a sideways gluteus machine

The sideways gluteus machine is very user friendly and the needed techniques for a correct execution of the muscle movement can be quickly mastered, by even novice trainers; but the machine offers a wide range of possible weight, and will remain challenging enough for even the most experienced and strongest trainer at any gym.

The sideways orientation of the gluteus machine is preferable to many when compared to more traditional gluteus machines. The sideways gluteus machine makes it very easy to get into the correct positioning, and will be easily accessible to every member of a gym.

The desire to strengthen and tone the glutes will be of high importance to many weight trainers at any gym, and as such a professional and comprehensive gym must provide an effective machine for the isolation and development of the glutes.

The machine is designed for the rigors of a professional gym, and its heavy gauge steel and quality mechanisms will offer years of reliable and durable usage.

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The double pulley machine

The double pulley machine is an excellent device for the isolation of the pectoral muscle over a true range of motion. The biggest argument against weight machines is that they do not offer an effective and true range of motion, but the double pulley, or cable crossover, is an exception.

The machine is a very user friendly gym station, and as many weight trainers are very concerned about the isolation and development of the pectoral muscles, this is always a popular station. No comprehensive gym can afford to be without a two pulleys machine.

The machine is easily mastered, but offers a range of available weight that will make it challenging enough for the most experienced trainer at any gym. The double pulley machine can also be used safely without the need for a spotter or assistant.

The double pulley machine is designed and constructed for a professional gym environment, and its heavy steel framing, and quality mechanisms, will offer years of reliable and durable usage.

Muscles worked by the double pulleys machine

The double pulleys machine is a machine that is devoted to the isolation and development of the chest, over a large and true range of motion. Secondary muscles and synergists include the deltoids, biceps, lats, rhomboids and triceps.

The exercise works the upper body well due to its large and true range of motion.

Appearance and dimensions of the double pulley machine

The double pulley machine is a professional quality machine, with white steel framing and quality mechanisms. The handled pulleys are located at cables end atop two weight stack platforms at more than an outstretched arms reach across, and the pulleys and cables offer smooth and realistic action, for a true range of motion resistance exercise.

The weights are adjustable through a variable pinioning system.

The dimensions of the machine are 295 cm x 80 cm x 215 cm, and the available weight per weight stack is 80 kg, and the total weight of the double pulleys machine is 260 kg.

How to use the double pulley machine

The double pulley machine is very user friendly and the correct technique can be mastered quickly. The machine is very safe to use, and there is no need for a spotter or assistant.

The first step is to adjust the weight to be lifted on both weight stacks. Insert the steel pin into the slot under the correct number of weight plates at both sides of the machine.

Grab each pulling cable handle with an inward facing grip, and stand in the center between the two platforms, with an arms outstretched t shaped positioning. You will bend your back during the completion of the muscle movement, but you should try to bend from the waist and keep your back rigid and straight,

Exhale as you power the cables inward and down. Keep moving towards the center of your body, until you are slightly bent forward, and your hands are together in front of your abdomen. Your elbows will be slightly bent at this point. You should pause at the top of the range of motion for a count of two, and give your pectoral muscles a concerted clenching. Slowly and smoothly raise your hands back to the original outstretched starting position. Do not pause at the starting position with the weight pulling on your shoulder joints. This will take the strain of the exercise off of the pectorals, and will reduce the effectiveness of the exercise.

The movement has been described as the movement you make as you hug someone.

You should endeavor to keep your back rigid, and you must also smoothly and slowly move through the range of motion. If you cannot perform the exercise with the proper form, you should reduce the amount of weight. Good form and lesser weight will always garner better results than heavier weights lifted incorrectly.

Incorrect form can lead to injury

The double pulleys cable crossover exercise is very safe, and you are unlikely to injure your self while using this machine.

The greatest risk of injury comes from approaching this strenuous exercise without properly having warned up or stretched. If you approach the exercise with “cold” muscles, you are at a much greater risk for a muscle tear or strain. These can be very painful, and will certainly hamper your training efforts, and so should be avoided.

One good way to warm up is to perform a preliminary set of repetitions on the two pulleys machine with a very light weight. This will prime your muscles for the strenuous lifting to come.

If you feel any pain in the shoulder joint as you perform the exercise, you should adjust your positioning, and try again. If you cannot perform this exercise without shoulder pain, then you should find an alternate way to work the pectoral muscles. You should never try to work through joint pain.

Variable techniques for the double pulleys machine

The double pulleys machine does offer the possibility of some variant exercises. You can alter the range of motion to alter the strain onto different areas of the pectoral muscle, and you can also perform underhanded cable crossovers from pulleys at the base of the platform.

You can alter the results achieved by varying both amount of weight to be used, and the number of repetitions performed. If your goal is to build muscle mass and strength, then you should be performing fewer repetitions with a greater total weight, and if your goal is to shape and tone, then you should be performing a greater number of repetitions, with a reduced quantity of weight.

Whichever strategy you employ, you should finish every set of repetitions close to muscle failure, and you should perform three sets or repetitions per training session.

Why you should consider the double pulleys machine

The double pulleys machine is an excellent platform for a total range of motion exercise that will develop and strengthen the pectoral muscles, as well as a host of secondary muscles.

The development of a powerful chest is of paramount importance for many weight trainers, and as such no comprehensive gym can afford to be without a double pulleys machine.

The machine is user friendly and a novice user can quickly master the correct technique; but the machine offers an impressive total available weight, and will remain challenging and rewarding for the most seasoned and powerful trainer at any gym.

The machine is constructed from heavy gauge steel and quality mechanisms, and is designed for many years of usage in a professional gym environment.

Gym Equipment

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The pulley machine

The pulley machine, also called the seated row machine, is an excellent whole back strengthening machine. The seated row will work especially the lats, but will also develop complete upper body power.

The development of the back is of great importance for complete muscular health and correct bodily proportion; and the development of the back muscles will also reduce the incidence of back pain.

The back pulley machine is always a popular station, and is user friendly and easy to learn. A complete novice can quickly master the needed technique to perform the exercise correctly, yet the machine, with its wide range of possible weights, will remain challenging enough for the most experienced trainer at any gym.

The pulley machine is comprised of heavy gauge steel and quality mechanisms, and is designed for reliability and durability in a professional gym environment.

No comprehensive gym environment can afford to be without a seated row machine.

Muscles worked by the seated row machine

The pulley machine seated row, performed correctly, will develop the muscles of the entire back. The lats will develop and broaden, and the traps, rhomboids, and lower back muscles will also benefit from the muscle movement. The abdominals act as stabilizers during this muscle movement, and the biceps, deltoids and pectoral muscles will also receive secondary benefit.

The seated row will work the entire back, and is a great exercise for the development of a broad and muscular back. The back muscles are too often overlooked in a gym regimen, as they are not visible in a mirror; but the back muscles are important for muscular health and correct bodily proportion, and a strong muscular back will allow you to perform better on other compound muscle movements.

The appearance and dimensions of the pulley machine

The pulley machine is composed of heavy gauge steel in white, and a black padded rowing bench and foot restraints. The weights are lifted through a series of smooth acting pulleys, and the weight stack is adjustable through a variable pinioning system.

The machine is of a professional caliber, and is designed for the rigorous usage of a professional gym environment.

The dimensions of the machine are 235 cm x 215 cm x 80 cm and the weight of the unit is 245 kg.

How to use the pulley machine

The first thing that needs to be done before you attempt a seated row is to select the correct amount of weight to be lifted. Take the steel pin and insert it into the slot below the desired number of weight plates to be lifted, and sit comfortably on the bench.

Your feet should be braced against the non slip upward angled foot restraints on the bench, and you should lean forward and grasp the pulling bars with an inward facing two handed grip.

Before you begin the exercise, clench your abdominal muscles and lower back, as you want to ensure that your back stays relatively straight throughout the execution of the movement. Grab the pulling bars in leaning forward, yet straight backed position. Your knees should be slightly bent, and your feet pointed straight forward, and at shoulder width apart. Exhale as you pull the bar forward towards your chest, rocking backwards with a straight back slightly as you do so. Continue pulling until you are leaning at a very slight angle backwards, and the pulling bar has been brought to your upper chest. Pause for a count of two at the top of the range of motion, and make a concerted flexing of your back muscles. Inhale as you slowly and smoothly bring the weight back to the arms fully extended starting position.

You should make an effort to avoid swinging or jerking movements, as these will take the strain of the exercise off of the back muscles, and will reduce the effectiveness of the exercise. Also avoid excessive pulling with your arms, or shoulder shrugging as the weight gets heavy, this also will reduce the effectiveness of the exercise. If you find that you cannot complete the desired number of repetitions with correct form, you should reduce the amount of weight. Proper form will always produce better results, even when an exercise is performed with a lighter total weight.

You should strive to end the set of repetitions at near muscular failure, and for best results, you should perform three sets of repetitions in a training session.

Incorrect form can lead to injury

The pulley machine seated row exercise is a very safe exercise, and can be performed without the need for a spotter or assistant, even when training with heavy weights.

The most likely way to injure yourself on this machine is through insufficiently warming up prior to attempting strenuous weights. Approaching this exercise with “cold” muscles, will much more likely result in a muscle strain or a muscle tear. A muscle strain or tear will be painful, will hamper your training, and may even reduce your mobility; and thus should be avoided.

You can ensure that your back muscles are well warmed up by performing a preliminary set of the seated row with a very light weight, before progressing to heavier training.

Try to keep the correct form, and straight backed positioning during the execution of the exercise. This correct form will both lead to better results, and will also reduce the risk of injury or muscle strain.

If you feel any shoulder joint pain as you compete this exercise, immediately desist, and try adjusting your positioning before re attempting the exercise.

Variable techniques for the pulley machine

The pulley machine can be varied by performing the exercise with only a partial range of motion. Altering the range of motion will change the focus of the exercise to different areas of the back.

The exercise should be performed with different amounts of weight depending on the overall goal of a work out. If the goal is to develop large muscles, and increased total strength, then the exercise should be performed with a greater total weight, and fewer repetitions should be done. If the goal is to shape and tone the back muscles, then more repetitions should be done with a reduced quantity of total weight.

Whichever strategy is employed, you should select a weight that will leave you near muscle failure by the end of a set of repetitions.

You can increase the aerobic activity of an exercise like the pulley machine seated row by alternating quickly between seated rows, and an opposite type of muscle exercise, like the chest press. This will increase the aerobic benefit of a workout, as well as allow greater results in a limited time duration work out session.

Why you should consider the pulley machine

The pulley machine for the seated row is an excellent tool for the isolation and development of the muscles of the back. The machine is very user friendly, and the needed techniques will be mastered quickly by even novice users. The machine offers a range of possible weights that will make it challenging enough for the strongest and most experienced trainer at any gym.

Weight trainers are looking to develop their back strength and musculature, and will not consider a gym comprehensive unless it offers an efficient and effective whole back building machine based exercise, like the pulley machine seated row.

The pulley machine is designed for usage in a professional gym environment, and will offer years of reliability and durability.

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The dorsal machine

The dorsal machine is an effective dorsal region isolator. The muscles of the upper back are of vital importance for correct bodily proportion and core upper body strength, and the dorsal machine, or the dorsal row, is an excellent back muscle developer.

The machine is constructed from heavy gauge steel and quality smooth mechanisms, and is designed for many years of reliability and durability in a professional gym environment.

The machine is very user friendly, and the motion of the movable arms will enforce correct form for better results. The machine can be quickly mastered by even novice users, but offers a range of available weight to keep it challenging enough and rewarding for the strongest power lifter at any gym.

Every comprehensive gym requires an effective machine for the isolation and development of the dorsal muscles.

The muscles worked by the dorsal machine

The dorsal fly will work all of the muscles of the upper back. The lats, traps and rhomboids will be the primary beneficiaries, and the lower back and abs will act as stabilizers, and will also benefit.

The appearance and dimensions of the dorsal machine

The dorsal machine is constructed from heavy gauge steel framing in white, and quality smooth acting mechanisms. The padded seat and restraints are in black, and the weight is adjustable through a variable pinioning system. The seat is also adjustable to ensure correct positioning during the execution of the movement.

The dimensions of the machine are 120 cm x 77 cm x 220 cm, and the weight of the dorsal machine is 140 kg.

How to use the dorsal machine

The dorsal machine is very easy to use, and the machine will enforce correct form, which will produce better results. The motion can be performed with dumbbells, but too often these free weight dorsal flies are performed with incorrect form, and are both inefficient, and more likely to lead to injury.

The first thing that should be done is to adjust the quantity of weight to be lifted. Insert the steel pin into the correct slot below the desired number of weight plates to be lifted. Also adjust the seat if needed. Your arms should be straight and at chest height as you grab the handles while seated.

Sit on the seat facing the apparatus, and press your upper torso against the black padded chest restraints. Grab the two pulling handles with an outside facing grip on each of the movable steel weight arms.

Tense your lower back and abdominal muscles, to ensure a correct straight and rigid back, and exhale as you pull the movable arms outwards. Continue until your arms are straight out beside your chest, and you are in a T shaped positioning. Flex your upper back muscles at the top of the range of motion, and pauses for a count of two. Slowly and smoothly lower the weight back to the hands in front of your chest starting position. Do not let the weight rest on the weight stack at the starting position, but immediately start another repetition. Letting the weight rest will remove the strain off of the upper back, and reduce the effectiveness of the exercise.

You should ensure that you move throughout the range of motion smoothly and slowly. If you cannot complete the desired number of repetitions with good form, then you should reduce the amount of weight. Good form, even with less weight lifted, will always produce better results than incorrect form and heavier weights.

You should perform each set of repetitions to muscle failure, and should perform three sets of repetitions per training session.

Incorrect form can lead to injury

The machine is very safe and user friendly, and can be used safely without the need for a spotter or assistant.

The greatest risk of injury from the dorsal fly comes from approaching the strenuous exercise without first appropriately warming up. You are at much greater risk for muscle strain or tear if you approach the muscle movement with “cold” muscles. A muscle tear will be very painful, will hamper mobility, and should be avoided.

A good way to warm up for the dorsal fly is to perform a preliminary set of dorsal flies with a very light weight. This will prime your muscles, and leave you ready to tackle heavy weights.

You should immediately desist from the exercise if you feel any shoulder joint pain. Try adjusting your positioning and attempt the movement again. If you still feel joint pain, you should find another way to work these muscles.

Variable techniques for the dorsal machine

The dorsal machine is a very effective isolator of the muscles of the upper back, and enforces correct form throughout the muscle movement. The dorsal machine does not allow for any variation in the completion of the movement.

You can vary the results achieved by altering the amount of weight lifted, as well as the number of repetitions performed. If your goal is muscle strength and muscle size, then you should perform fewer repetitions with a greater total weight, and if your goal is to shape and tone, then you should perform a greater number of repetitions with a reduced total weight.

Whichever technique you use, you should end each set of repetitions near muscle failure, and you should perform three sets of repetitions per training session.

Why you should consider the dorsal machine

The dorsal machine is a very effective isolator for the development of the muscles of the upper back. These muscles are essential for correct bodily proportion, as well as for core muscular strength, and every comprehensive gym needs to provide an effective device for these muscles.

The machine is very user friendly, and will be quickly mastered by even beginner weight trainers. The movement of the machine will enforce correct form, and thereby induce greater results. The machine offers a range of available weight that will make it challenging enough for even the most experienced weight trainer at any gym.

The machine is designed for use in a professional gym environment, and its heavy gauge steel and quality mechanisms will offer years of reliable and durable, maintenance free usage.

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The Parallel plus abdominal plus bar

This body-weight resistance exercise platform efficiently offers isolation and development of the triceps, abdominals, and most of the upper body.

The machine is designed from heavy gauge steel and will offer years of usage in a professional gym environment. The body weight resistance used makes this machine very sturdy, and there are no pulleys, weight stacks or cables needed.

This versatile device is an excellent platform for the development of the upper body, and is a must have for any comprehensive gym.

Muscles worked on the parallel plus abdominal plus bar

The three station machine will effectively isolate and develop the triceps, abdominals and lower back, the lats, traps, rhomboids, deltoids, pectorals and biceps. This is a complete upper body solution, is very user friendly, and will offer excellent results.

The appearance and dimensions of abominal chin dip station

The machine is composed of heavy gauge steel in white, and thick black padding. The machine will offer years of durability and reliability under the heaviest of usages.

The machine consists of two extended steel arms, upon which the triceps dips are performed, and these same steel arms, with a black back pad behind them, will also offer the positioning for the abdominal knee raise. There is an overhead bar for the performance of the pull up and the chin up

The dimensions of the machine are 110 cm x 60 cm x 235 cm, and the total weight of the device is 62 kg.

How to use the triceps dip plus abdominal raise plus bar

There are three exercises to be performed on this device; and all three will use the body’s own weight as a natural resistance for the exercises. The three exercises are challenging and efficient isolators, and will develop great upper body strength and musculature.

The three exercises can all be performed safely without the need for a spotter or assistant.

The abdominal knee raise

The abdominal knee raise will focus the strain of the exercise on the abdominals, and will develop increased lower torso musculature.

The user begins the exercise form the starting position, which is with the forearms propping up the body on the weight arms, and the lower back firmly against the black padded back pad. When in a comfortable position, slowly raise your legs upwards, with a bending at the knee, until your upper legs are parallel with the floor, and you are in a sitting equivalent position. At the top of the range of motion, hold the position for a count of two, and give your abdominal muscles a concerted clenching. Slowly lower your legs down to the original starting position, and repeat the exercise.

You should neither let your legs rest at the starting position, or swing or jerk your legs up or down. Both of these incorrect techniques will reduce the strain off of the abs, and will reduce the effectiveness of the exercise.

You should perform, as many repetitions as you are able to, and for best effects, should perform three sets of repetitions per training session.

The key to successful abdominal development while performing the abdominal knee raise is a slow and smooth execution of the muscle movement. You should perform the exercise with proper form; even if this means that you can do fewer reps. Good form will always result in better muscular development.

The triceps dip

This is an excellent body weight resistance exercise for the training and development of the triceps.

Grip the same steel arms as for the abdominal raise, but for this exercise, turn towards the black back pad. Begin the exercise with your arms straight extended, holding your body weight up off the floor. You should cross your legs behind your body, and lean slightly forward to keep the strain centered over the triceps.

Dip down with your arms, until your hands are at the level of the upper chest, and power upwards with your triceps muscles until you are again at straight arms extended positioning. Do not lock your elbows at the top of the range of motion, as this will take the strain off of the triceps, and will reduce the effectiveness of the exercise. At the top of the range of motion, pause for a two count, and with the strain still on your triceps, give your triceps muscles a concerted clenching, before repeating the muscle movement.

You should perform this exercise slowly and smoothly, and perform as many repetitions as will bring you to muscle failure. You should perform three sets of repetitions per training session.

The pull up or chin up

The pull up or chin up are both performed using the overhead pull up bar. The difference between the chin up and the pull up is the hand orientation. A chin up has the palms facing inward, and a pull up has the hands facing outwards. Both are exercises that will develop the upper back and deltoids, but the chin up will also develop the biceps and chest.

Grasp the bar in a shoulder width grip, with either the hands facing in or out, and pull yourself upwards until your face is above the level of the bar. Slowly lower yourself to the original starting position, and repeat.

You should not allow yourself to hang with a completely arms extended positioning (strain on the shoulder joint) as this will take the muscle isolation off of the upper body, and will thereby reduce the benefit of the exercise. Also try to lower yourself down smoothly and slowly instead of dropping down to the starting position.

Perform as many repetitions as will bring you to muscle failure, and perform three sets of repetitions per training session.

Incorrect form can lead to injury

The three station triceps dip, pull up and abdominal knee raise gym device is a very safe machine, as there is no additional weight added to the muscle movements beyond the natural body weight. All three exercises can be safely performed without the need for a spotter or assistant.

The biggest risk of injury from these three exercises actually comes from insufficiently warming up prior to attempting these strenuous muscle movements. If you approach any of these three exercises with “cold” muscles, you are far more likely to pull or strain a muscle. These strains or tears will be very painful, and will certainly hamper future training, and as such should be avoided.

Stretch properly and perform some light weight muscle movements to ensure that you are limber and warm, prior to attempting any of these three strenuous exercises.

If you experience any joint pain during the execution of these movements, you should immediately desist, and try adjusting your positioning prior to trying again. Be careful not to dip below the level of the upper chest when performing the triceps dip, as this will put an unnatural strain on the shoulder joint.

Variable techniques for the parallel plus abdominal plus bar

The exercises on this machine can all be varied by the addition of extra weights.

The basic muscle movements using only the body weight for resistance will be very challenging, and should be sufficient for most weight trainers. Some advanced and powerful trainers may benefit from intensifying the exercises with the addition of extra weights. Weighed belts can be attached to the legs for all three exercises to increase the available resistance.

Increasing the weight, will accelerate the muscle building potential of these three exercises.

Why you should consider the chin dip station

This three station gym platform allow for three excellent ways to train the upper body, and these three challenging exercises will all produce dramatic muscle building and strength improvement.

The machine is quite simple, and as there are no additional weights involved, is a very good value piece of equipment. Many trainers will want to perform these three exercises, and will not consider a gym to be comprehensive unless it offers a parallel, plus dip plus bar station.

The station is constructed from heavy gauge steel, and is designed to last for many years within a professional gym.

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The rotary torso machine

The development of a strong and powerful mid section is a priority for many weight trainers. The quest for a 6 pack of abdominal muscles has many trainers crunching their way to abdominal fatigue. Less often worked, but equally important for core torso power, are the side abdominal muscles, the obliques.

Proper development of the obliques is essential for correct bodily proportion and upper body strength, and the rotary torso machine is an excellent machine for increasing the resistance while training the obliques. Every comprehensive gym needs to provide an effective machine for the isolation and development of the obliques.

Golfers particularly will be interested in the training of the obliques as part of a core torso power routine.

The machine is designed for a professional gym, and the heavy gauge steel construction and quality mechanisms will offer years of reliable and durable service in the busiest of professional gyms.

Muscles worked by the rotary torso machine

The rotary torso machine will develop the side abdominal muscles, the obliques. The rectus abdominal muscles, or central abs, will also benefit as secondary muscles during the exercise.

Appearance and dimensions of the rotary torso machine

The rotary torso machine is constructed with heavy gauge steel in grey, and thick pads in orange. All mechanisms and pulley systems are of the highest quality, and will provide years of maintenance free service.

The seat is adjustable for correct positioning and the weight stack is adjustable through a variable pinioning system. The user seats facing the weight stack in the machine, and stabilizes their position with the two thigh leg restraints. The weight is moved by the torso via two chest level hand grips.

The dimensions of the rotary torso machine are 107 cm x 67 cm x 105 cm, and the weight of the rotary torso machine is 80 kg.

How to use the rotary torso machine

The rotary torso machine is very user friendly, and the correct techniques can be mastered by even novice users quickly. The machine offers a range of available weight that will keep the exercise challenging and rewarding for even the most experienced trainer at any gym.

The first step is to select the amount of weight to be moved, and insert the steel pin into the correct slot under the desired number of weight plates to be moved.

Adjust the seat so that the inner thigh restraints are comfortably at the level of the seated thigh, and sit on the bench facing the weight stack. Grasp the handles firmly, and tighten the muscles of the lower back and abdominals. By tightening these muscles you will ensure correct straight backed form as you complete the muscle movement.

Swing your body as far to the right as is comfortable, and pause for a moment at the outer range of extension, and give your abs and obliques a concerted clenching; slowly and smoothly swing to the left, and proceed as far as is comfortable, and again clench your abs and obliques.

Correct straight backed form and a slow and controlled motion are essential, and if you cannot perform the movement with a slow and controlled form, then you should decrease the weight. Good form with less weight will always produce better results than heavier weights and poor form.

Do not rest in the center of the range of motion, as this will remove the strain off of the obliques, and reduce the effectiveness of the exercise.

Incorrect from can lead to injury

The rotary torso machine is a very safe machine, and the exercise can be performed without the need for a spotter or assistant.

You should ensure that you are well stretched and warmed up prior to attempting the exercise with demanding weight levels. Approaching the exercise with “cold” muscles, can lead to a muscle strain or muscle tear. An abdominal or oblique strain or tear will be very painful, will likely reduce mobility, and thus should be avoided.

A good way to ensure that you are properly warm prior to attempting heavy weights is to perform an initial set with very light weight.

You should not attempt heavy weights for the first few training sessions, as you will likely be very sore as your body grows accustomed to the new muscle movement.

Variable techniques for the rotary torso machine

The rotary torso machine is a very effective isolator of the oblique muscles, but does not allow for any variation in the muscle movement.

You can vary the results achieved by altering the amount of weight lifted, and number of repetitions performed. If your training goal is to develop increased muscle strength and size, you should perform fewer repetitions with an increased total weight; and if your goal is to shape and tone, you should perform a greater number of repetitions with a reduced total weight.

You can increase the aerobic benefit of your abdominal region training by alternating between opposite exercises. An exercise like the rotary torso that works the abs and obliques, could be alternated with an exercise like the back hyperextension, which works the lower back. By alternating quickly between opposite types of muscle movements, you will increase the cardio benefit of a work out, as well as increase the efficiency of a limited time duration work out session.

Why you should consider the rotary torso machine

The rotary torso machine is an excellent device for the isolation and strengthening of the obliques and abs. The development of the obliques is vital for correct bodily proportion and muscular development, and as such no comprehensive gym is complete without a rotary torso machine.

The machine can be used safely without the need for a spotter or assistant, and the machine is very user friendly. Beginner trainers will quickly master the correct techniques, but the machine offers a range of available weight that will keep it challenging for even the most experienced trainer at any gym.

The rotary torso machine is composed of heavy steel framing, and quality mechanisms, and will offer years of durability and reliability.

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Hack squat weightstacks with bar

The hack squat machine with weights stacks and bar is a very versatile machine that allows for the correct and technically easy performance of the king of all muscle building exercises, the leg squat, or hack squat. No other exercise has the potential to build as much muscle strength and muscle mass as does the hack squat, and the hack squat is a must do exercise for any serious weight trainer.

Performing a hack squat with free weights can be very technically challenging, is often performed with poor technique, and can even be dangerous. It will always require an assistant or spotter, and incorrect form can lead to serious knee or back injury.

The hack squat machine is vastly superior to the free weight squat for a number of reasons. The hack squat machine can be performed safely, without the need for a spotter or assistant. The hack squat machine enforces the performance of the exercise with the correct form, and thereby seriously minimizes the risk of injury, while increasing the benefits. The hack squat machine is also much easier, and less intimidating than the free weight squat, and as a result will appeal to a more diverse cross section of visitors to any professional gym.

Part of the difficulty of performing a free weight squat is the maintenance of correct balancing and positioning during the execution of the exercise. the hack squat machine removes the difficult balancing from the exercise, and as a result, most weight trainers say that they can squat with far heavier weights while using the hack squat machine, and thus get far greater results than with comparable free weight training.

This hack squat machine is a very versatile device, as it allows for both weight stack lifting, and also for the addition of extra weight plates. The machine is thus versatile enough to satisfy the needs of a novice weight trainer, and also the strongest and most experienced power lifter at any gym. The hack squat machine is a must have gym station for any comprehensive professional gym.

The hack squat machine is heavy gauge steel framed construction, and is designed with quality mechanisms for years of durability and reliability, under even the heaviest of usages.

Muscles worked by the hack squat machine

The hack squat is bar none the best muscle and strength building exercise that can be performed at any gym. The hack squat will powerfully develop the calves, quadriceps, hamstrings, glutes, abdominals and lower back muscles. The hack squat will build more muscle mass, more quickly, than any other exercise that can be performed, and as such, should be added to any weight training repertoire.

The appearance and dimensions of the hack squat machine

The hack squat machine is comprised of heavy gauge steel framing in white, and quality heavy duty pulleys and mechanisms. The user stands in an inclined orientation, with their neck and shoulders firmly inside a black padded restraint pad, and stands on a steel non slip foot platform. The weight is lifted through a standing and squatting motion along this angled incline. The weight stack is located behind the standing user, and the weights are adjustable through a variable pinioning system.

The squat machine also has sturdy outstretched steel bars that can be loaded up with additional weight plates, should the lifter feel the need to increase the range of possible weights. Because of this versatility in weight possible, the hack squat machine is suitable for every weight trainer at any gym.

The dimensions of the machine are 240 cm x 105 cm x 188 cm and the total weight of the unit is 170 kg.

How to use the hack squat

The hack squat machine is very user friendly, and vastly easier than the alternative free weight squat. The hack squat machine will enforce correct form, and remove much of the risk of injury.

The first thing that you must do is adjust the amount of weight to be lifted. Select the correct number of weight plates to be lifted, and insert the steel bar into the slot below that weight plate. If you need to add additional weight, you can also add weight plates to the bars at the sides of the device.

Stand leaning backwards against the back pad, and arrange your feet into a shoulder width position on the non slip foot rest, with your toes pointing straight outwards. Slip your neck between the two shoulder restraints, and ensure that your back is pressed firmly flat against the back padding. The greatest risk of injury with a conventional squat comes from performing the exercise with a rounded back, and so keeping your back against the back pad ensures that you maintain proper form and minimize the likelihood of injury.

You should exhale as you drive the weight upwards from the starting opposition, and concentrate on driving all of your force of energy up through the heels of your feet. If you use the balls of your feet for your power, you will put too much strain onto the knee joints. Bring yourself upright to an erect standing position, but do not lock your knees at the top of the range of motion, as this will reduce the effectiveness of the exercise. Inhale as you smoothly lower yourself down until you are in a position at which your upper legs and lower legs are at right angles to each other, and again repeat the upwards motion.

You should complete as many repetitions at your chosen weight as will bring you to complete muscle failure, and complete three sets of the exercise per training session for best effects.

Incorrect form can lead to injury

The standard free weight squat is one of the riskiest, yet most rewarding of all the possible exercises. The free weight squat, if performed incorrectly, can lead to back or knee injury, and due to the heavy weights involved, can also lead to injury trauma, in the event of an accident.

The free weight squat requires excellent technique and a pair of vigilant spotters, if it is to be performed with safety.

The hack squat machine will provide all of the muscular development of the free weight squat, but eliminates virtually all of the risk. This machine squat exercise can be completed safely without the need for a spotter, and there is no risk of losing control or balance of the heavy barbell. The hack machine squat will impose upon you the correct form, and as a result, will minimize the risk of injury.

Correct form, in addition to minimizing the risk of injury, will also promote better muscle growth, and for this reason, the hack squat machine is a very attractive alternative to the free weight squat.

The biggest risk of injury with the hack squat machine actually comes from insufficiently warming up prior to heavy lifting. If you approach the hack squat without a sufficient warm up, your muscles will neither be limber nor warm, and you are much more likely to strain or even tear one of the many muscles involved in the exercise. A muscle strain or tear will be quite painful, and could hamper mobility, and as such should be avoided.

A great way to warm up prior to performing the hack squat with heavy weights is to perform an initial set of repetitions on the machine, while using a very light weight. This ensures that your muscles will be warm and primed for the heavy lifting sessions to follow.

The hack squat is sometimes done to a full extension, and in this variation, the knees are bent at more than a right angle. This full range of motion offers the most complete muscular development, but also carries an increased risk of knee injury. If you are performing these deep squats, immediately desist at the first sign of any joint pain. The heavy weights lifted on the squat make it imperative that you listen to your body’s warning pains, and not push past these pains to potential injury.

Because of the heavy weights involved, you should make sure that your legs are not bowed inwards or outwards. Keeping your toes pointed straight forward will allow you to maintain the correct leg positioning.

Variable techniques for the hack squat machine

There are several variable techniques possible for the hack squat machine.

You can alter the range of motion for differential results. You can either perform a standard squat, as described above, or a deep squat, which proceeds to a further downward position; or even a quarter squat, which involves only a half dip to the knee. Altering the range of motion will alter the stress on the muscles, and produce different results.

You can also change your feet positioning. Changing your feet positioning will not dramatically alter the effectiveness of the exercise, but depending on your body type, you may find that you are able to lift more weight with a different technique. The two most common variations are the standard squat, or the sumo squat. The standard squat is performed with a legs at shoulder width positioning, and the sumo squat is performed with your legs at a wider than shoulder width positioning.

You can alter the results attained by changing both the number of repetitions performed, and the amount of weight lifted. If your goal is muscle size and strength development, you should perform fewer repetitions with a heavier weight, and if your goal is to tone and shape the muscles of the lower body, you should perform a greater number of repetitions with a lighter total weight.

Why you should consider the hack squat machine

The hack squat is the best possible exercise for massive muscle development, and is also the muscle movement that intimidates the greatest numbers of weight trainers at any gym. Every comprehensive gym should have an available hack squat machine alternative to induce the effective training and performance of the hack squat.

The hack squat machine allows for easy and safe completion of the hack squat, and allows for safe training without the need for a spotter or assistant.

The hack squat machine reduces the likelihood of injury through the enforcement of proper form, and through this proper form also induces better and more complete muscle gains.

Many people report that they have trouble balancing the heavy bar for the free weight squat, and the machine squat does not require any balancing. Squatting on a machine, you will be able to focus all of your energy and attention on the completion of the exercise, and will be able to achieve more weight and better gains as a result.

The hack squat machine is easy enough for the most novice user to master, but with the possible addition of extra weight plates, will remain challenging enough for even the strongest and most experienced power lifter at any gym.

The hack squat machine is designed for a professional gym environment, and will offer years of durability and reliable service.

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The standing leg curling machine

The leg curling machine is a machine that allows for the isolation and development of the hamstrings and glutes, and the standing leg extension machine, as it is done only one leg at a time, further isolates and develops these muscles. There is a risk when performing the standard supine leg curling machine that you will favor a dominant leg to lift more than half of the weight, and thus end up with an even stronger, and more muscled leg than the less dominant leg. By performing the standing leg curl with the same amount of weight for each leg, you can be assured that you will develop equally well muscled and toned hamstrings and glutes.

The standing leg curling machine is an attractive and professional caliber machine, and will offer years of reliable service in any professional gym. The desire to strengthen and tone the legs is a common weight training goal, and as such no comprehensive gym can afford to be without a quality standing leg curling machine.

Muscles worked by the standing leg curling machine

The standing leg curling machine is designed for the isolation and development of the hamstring muscles of the upper back of the thigh, and the glutes (buttocks). These muscles will be very efficiently developed with the isolation and strain that the standing leg curling machine exercise will demand through the muscle movement. The abdominals and lower back will act as stabilizer muscles during the standing leg curl, and will receive secondary benefit as a result.

Appearance and dimensions of the standing leg curling machine

The standing leg curling machine is designed for a professional gym environment, and as such is composed of quality heavy gauge steel framing, smooth acting mechanisms and pulley systems, and a non slip foot rest and padded leg bar in back.

The weight stack is located in front of the standing user, and the weight is adjustable through a variable pinioning system. There are balancing hand grips at the top of the unit, to ensure correct and stable positioning throughout the range of motion.

The dimensions of the standing leg curling machine are 85 cm x 80 cm x 170 cm, and the total weight of the device is 110 kg.

How to use the standing leg curling machine

The standing leg curling machine is not technically difficult, and the techniques can be easily mastered by even novice users. The movement of the machine demands generally correct form, and as such promotes effective muscle development.

The first thing that must be done prior to beginning set of repetitions on the standing leg curling machine is to adjust the weight to be lifted. Take the steel pin and insert it into the slot under the correct number of weight plates to be lifted, and approach the lifting platform.

You should stand on the non slip foot platform with you outer leg, and hook your Achilles tendon under the underside of the keg lifting bar with your inner leg. The leg restraints are adjustable for a correct fit at the Achilles tendon. Endeavor to keep your back and abdominals straight and flexed throughout the course of the set of repetitions, and hold onto the upper handles for support.

Exhale as you begin the exercise, and pull the lifting bar up with your inner leg. Continue smoothly up as far towards the buttocks as you can comfortably go, and when you reach the top of the range of motion, you should pause for a count of two, and give your buttocks and hamstring a concerted clenching. Inhale as you lower the weight smoothly down to the initial starting position. Complete as many repetitions at the selected weight as will bring you to muscle failure, and for best results, perform three sets of repetitions during a training session.

You should avoid dropping the weight down quickly, swinging up or down, and resting the weight at the bottom the range of motion; as these will all take the strain off of the targeted muscles and reduce the effectiveness of the exercise. Additionally, your body should remain motionless apart from the one leg that is doing the lifting. Extraneous movement will take the strain off the hamstrings and glutes, and will also reduce the effectiveness of the exercise.

If you cannot perform the exercise motionless, then you should reduce the weight to be lifted. Correct form, even with lesser total weight, will always garner better results than heavy lifting done incorrectly.

Incorrect form can lead to injury

The standing leg curling machine is very safe, and the machine enforces correct form, which further reduces the likelihood of injury. The exercise can be performed without the need for a spotter or assistant.

The greatest risk of injury while using the standing leg curling machine comes from not warming up properly before performing the exercise with heavy weights. It is vital that you stretch and warm up the leg muscles well before approaching this exercise. Failure to warm up properly could lead to a muscle strain or even a muscle tear. These leg strains or tears will be very painful, and will almost certainly hamper your mobility; and so should be avoided.

An excellent way to warm up prior to approaching the machine is to first perform a set of leg curl repetitions using a very light weight. After this set is complete, your muscles should be ready for a heavy and strenuous set of standing leg curls.

If you feel pain in either the hip or knee joint, you should stop the exercise and adjust your positioning until you no longer feel any joint pain.

Variable techniques for the standing leg curling machine

The Standing leg curling machine is an excellent device for the isolation and development of the hamstrings and glutes. The machine enforces correct form during the leg curl, and as a result will promote excellent results. The machine does not allow for much variation in the exercise performed.

You can vary the results achieved through altering the amount of weight lifted and the number of repetitions performed. If your goal is increased muscle size and strength, then you should perform fewer repetitions with a heavier total weight. If your goal is to tone and shape the glutes and hamstrings, then you should perform a greater number of repetitions with a lesser total weight.

Whichever strategy you employ, you should ensure that you complete each set of repetitions to near muscle failure, and for best results, perform three sets of repetitions.

Sets of the standing leg curl can be alternated with sets of an opposite type of muscle movement, such as the knee extension. By alternating the exercises, you will increase the aerobic benefit of the work out, and also increase the efficiency of a work out session.

Why you should consider the standing leg curling machine

The standing leg curling machine is one of the best possible machine platforms for the isolation and development of the hamstrings and the glutes. Because the exercise is isolated to a single leg, instead of the more normal two legged exercise, the legs are developed equally, with better proportion and a completely even leg strength development.

The standing leg curl machine is a very popular exercise station, and no comprehensive gym can afford to be without a platform for the training and isolation of the glutes and hamstrings.

The machine is user friendly, and can be quickly mastered by even novice users, but offers a range of weight that will keep the machine challenging and rewarding for the strongest and most experienced trainer at any gym.

The machine is constructed with heavy gauge steel and quality mechanisms, and is designed to give many years of reliable and durable service in a professional gym environment.

Gym Equipment

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