Life Fitness Front Pulldown

Muscles Trained:
Primary: Lats
Secondary: Biceps, Rear Delts, Upper Back

What It Is:
A vertical pulling machine that mimics a pull-up, but with guided resistance for targeting the lats.

How to Perform It:

• Adjust thigh pad to keep legs secured
• Grip the bar wider than shoulder-width
• Pull bar to upper chest while keeping elbows pointed down
• Pause briefly, then return with control
• void leaning too far back or swinging

Life Fitness Row

Muscles Trained:
Primary: Mid Back (Rhomboids, Traps)
Secondary: Lats, Biceps

What It Is:
A seated horizontal pulling machine that targets the muscles of the upper and mid-back.

How to Perform It:

• Sit with chest against the pad and arms extended
• Pull handles toward your torso, squeezing shoulder blades together
• Pause, then slowly return
• Avoid shrugging or using momentum
• Keep elbows close to your sides

Hoist Lat Pulldown

Muscles Trained:
Primary: Lats
Secondary: Biceps, Rear Delts

What It Is:
A pulldown machine that moves with your body to provide a more natural lat pull motion.

How to Perform It:

• Sit with knees secured under the pad
• Grip the handles and pull downward toward upper chest
• Allow seat to shift naturally with the motion
• Return the handles with control
• Keep core engaged and back upright

Hoist Mid Row

Muscles Trained:
Primary: Rhomboids, Lats, Rear Delts
Secondary: Biceps

What It Is:
A rowing machine with a pivoting seat that supports natural motion and targets the mid-back.

How to Perform It:

• Sit with chest supported and feet on the platform
• Pull handles toward your sides, squeezing shoulder blades
• Let the seat rock naturally with the motion
• Return slowly without slamming the weights
• Maintain a stable trunk throughout

Hammer Strength Ground Base Squat Lunge

Muscles Trained:
Primary: Back (Spinal Erectors, Lats), Glutes, Legs
Secondary: Core, Traps

What It Is:
A versatile plate-loaded machine used for explosive pulls, rows, or unilateral lower-body work.

How to Perform It:

• Stand in athletic stance and grip handles
• Perform rows, deadlifts, or lunges depending on variation
• Keep back straight and core braced
• Use a controlled motion throughout
• Avoid twisting or jerking the weight

T-Bar Padded Row

Muscles Trained:
Primary: Mid Back, Lats
Secondary: Biceps, Traps

What It Is:
A free-weight rowing movement performed with chest support for strict back engagement.

How to Perform It:

• Lie chest-down on pad with feet on platform
• Grip handles and pull toward your torso
• Squeeze shoulder blades at the top
• Lower slowly without bouncing
• Keep chest and core engaged

Chin/Dip Assist (Hoist)

Muscles Trained:
Primary: Lats, Biceps (for Chin-Up); Chest, Triceps (for Dip)

What It Is:
An assisted bodyweight machine that supports pull-ups and dips with adjustable resistance.

How to Perform It:

• Set appropriate counterweight (less weight = harder)
• Step onto the platform and grip handles for chin-up or dip
• Perform movement with controlled pace
• Avoid swinging or bouncing
• Step off carefully when done

Assisted Dip (Life Fitness)

Muscles Trained:
Primary: Chest, Triceps
Secondary: Shoulders

What It Is:
A machine-b ased dip with adjustable counterweight for controlled pressing motion.

How to Perform It:

• Set resistance and step onto platform
• Lower your body by bending elbows to 90°
• Press yourself back up smoothly
• Keep chest slightly forward for more chest activation
• Maintain control during the full range

Trap Bar (for Deadlifts)

Muscles Trained:
Primary: Glutes, Hamstrings, Quads
Secondary: Traps, Core, Back

What It Is:
A hexagonal bar that allows safer, more upright deadlifting with neutral grip handles.

How to Perform It:

• Step inside the bar, grip handles at sides
• Brace core and lift by driving through heels
• Stand tall without leaning back
• Lower under control with hips back
• Keep spine neutral throughout

Cable Stations

Muscles Trained:
Variable – allows training of virtually all upper body/back muscles

What It Is:
Adjustable pulley system used for rows, pulldowns, face pulls, and other back/arm movements.

How to Perform It:

• Choose appropriate handle and position
• Set pulley height for desired movement
• Use full range of motion with control
• Keep core engaged and movement strict
• Avoid excessive momentum