Adjust seat height to where your triceps/back of your arm muscles are flush against the input/arm pad.
Align your elbows with the axis (where the rotation of the input pad occurs.)
Adjust the back pad to where it is snug against your back while your elbows are still in line with the axis.
Choose a resistance that is "light-ish", which will allow you to drive the handles out and down until your elbows are extended/locked out/straight.
Sit down, line up the elbows, grab the handles, press yourself into the back pad, slowly drive the handles up, out, and then down until your elbows are locked.
Slowly begin to let the handles come up and back toward while keeping the triceps engaged to the original starting position of the repetition.
seated biceps curl
Adjust seat height to where your triceps/back of your arms are flush against the input/arm pad.
Align your elbows with the axis (where the rotation of the input pad occurs.)
Choose a resistance that is "light-ish", which will allow you to curl the handles to where your biceps meet the forearms.
Sit down, grab the handles, leave a slight bend in the elbow upon starting the repetition, drive your triceps into the arm pad, and begin to curl the handles up and then toward you until your forearms meet your biceps.
Slowly begin to let the handles up, out, and down while keeping the biceps engaged to the original starting position of the repetition.
triceps dip
Adjust the seat height so when you grab the handles to start your elbows are flexed/bent just past 90 degrees..
Choose a resistance that is "light-ish", which will allow you to drive the handles down and back until your arms are straight.
Sit down, if there is a seat belt fasten it to hold your butt down on the seat, grab the handles, lean slightly forward, press your butt into the back pad, drive the handles down then back toward your butt until your elbows are extended/locked out/straight.
Slowly let the handles come back up while keeping the triceps engaged to the original starting position of the repetition.
