Adjust the seat height to where your shoulders are in line with the axis (where the rotation of the input pad occurs.)
Choose a resistance that is "light-ish", which will allow you to drive the triceps pads down to where your elbows are at your sides.
Sit down, buckle up, place your feet on the foot plate and press to lower the triceps pad, start as far back as you can comfortably go free of any joint pain and grab the bar with your hands.
Begin to drive your back into the back pad as you drive the triceps pads out then down and eventually back to where your elbows are in line with your rib cage.
Slowly begin to let the triceps pads out, up, while keeping the lats/back muscles engaged to the original starting position or the repetition.
SHRUG
Adjust the handles to a position where they are several inches below your hands while standing straight up with your hands at your sides.
Choose a resistance that is "light-ish", which will allow you to grab the handles and elevate your shoulders as high as comfortably possible.
Stand in between the handles, keep your back flat/straight, hinge at your hips, grab the handles, stand straight up.
Slowly begin to elevate your shoulders toward the back of your head while keeping your arms locked out/straight.
Once you've reached your highest point slowly begin to lower the handles back down while keeping the traps/upper back muscles engaged to the original starting position of the repetition.
WIDE GRIP LAT-PULLDOWN
Adjust the thigh pad to where it holds you down snug in the seat.
Choose a resistance that is "light-ish", which will allow you to grab the bar and pull it down until your elbows are at your sides.
Grab the bar with an overhand grip where the bar starts to bend then take a seat with your feet directly beneath the thigh pads.
Slowly depress/lower the scapulae/shoulder blades until they are fully depressed then transition smoothly into pulling the bar all the way down to where your elbows are even with your rib cage, lean back slightly and focus on pulling your chest up to the ceiling, then slowly let the bar go back up while shoulders are elevating back to the original starting position or the repetition.
