Machines
Machine models will vary by gym, and the settings will be different for each. Brief descriptions for the machines are listed below; however, each machine should have a diagram instructing their use, as well as a QR code that you can scan that links to an instructional video. All of the images below show the start position on the left, and end position on the right
Knee extension machine

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Adjust the seat so your knee is aligned with the rotation arm. This is the most important setting, it ensures the forces are distributed equally throughout the working joint
- Kick feet up until knee is at full extension
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Control the weights, slowly lowering down
Hamstring curl machine


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Same as above, adjust the seat so your knee is aligned with the rotation arm. This is the most important setting, it ensures the forces are distributed equally throughout the working joint
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Pull heels toward your butt, until your knee is flexed at 90 degrees
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Control the weights, slowly lowering down
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Some gyms have one or both of these machines, choose whichever you are more comfortable using
Adduction machine

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Some machines do both adduction and abduction
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For adduction the pads rest against the inside of your leg
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Move the machine legs out as far as you can comfortably go
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Scooch your butt all the way back in the seat
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Low back stays in contact with the back rest for the entire exercise, do not let your back arch to complete a repetition
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Bring knees together, slowly let the legs go back out, lowering the weight
Abduction machine

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For abduction the pads rest against the outside of your leg
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The machine legs start together
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Scooch your butt all the way back in the seat
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Low back stays in contact with the back rest for the entire exercise, do not let your back arch to complete a repetition
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Push legs out, slowly bring legs back together, lowering the weights
Reverse fly machine
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Most reverse fly machines are also used for regular flys (facing the other direction in the seat)
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Generally the vertical grip as pictured above is used for flys and the horizontal grip is used for reverse flys
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I would recommend using the horizontal grip (not pictured above)
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Adjust the heights of the seat until your shoulders are level with the handles
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Your chest should rest comfortably against the seat
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Hands start together, pull them apart until your arms are at 180 degrees, you do not need to go past your body