Abdominal

• Primary Muscles: Abdominals
• Range of Motion: Sit in a chair, back straight, and bend forward at the waist.
• Opposing Expercise: Low Back Extension
  
  

Seated Row

• Primary Muscles: Latissimus Dorsi, Rhomboids
• Secondary Muscles: Trapezeus, Biceps, Posterior Deltoid, Teres Minor, Teres Major
• Range of Motion: Sit, with arms straight ahead, and pull back.
• Opposing Exercise: Bench Press

Low Back Extension

• Primary Muscles: Gluteus, Erector Spinae
• Range of Motion: Sit with back straight, and bend backwards at the waist.
• Opposing Exercise: Abdominals

Arm Curl (Machine or Free Weight)

• Primary Muscles: Biceps
• Range of Motion: Lay upper arms on a pad, arms straight ahead, and bend
• upwards at the elbow.
• Opposing Exercise: Arm Extension

Crunch

• Primary: Abdominals
• Range of Motion: A sit-up
• Opposing Exercise: Low Back Extension

Multi-Hip: Hip Abduction

• Primary: Hip Abductors
• Range of Motion: Facing the machine, leg starts straight and at side, and is swung upward, bending at the hip socket.
• Opposing Exercise: Hip Adduction

Muti-Hip: Hip Adduction

• Primary: Hip Adductors
• Range of Motion: Facing the machine, leg starts straight and bent as close to a 90 degree angle to the rest of the body as possibly, and is swung downward, bending at the hip socket.
• Opposing Exercise: Hip Abduction

Multi-Hip: Flexion

• Primary: Gluteus
• Range of Motion: Facing parallel to machine, leg starts at side and is swung upward.
• Opposing Exercise: Extension

Multi-Hip: Extension

• Primary: Gluteus
• Range of Motion: Facing parrallel to machine, leg starts raised as far as possible and is bent until it's straight and at side.
• Opposing Exercise: Flexion

Arm Extension

• Primary: Triceps
• Range of Motion: Arms laying on a pad, bent about 90 degrees at elbow, and then straightened.
• Opposing Exercise: Arm Curl

Standing Calf

• Primary: Soleus and Gastrocnemius
• Range of Motion: Rest feet on a small platform so that heels are below the balls of the feet, then raise the angles until you're standing on tiptoes.
• No Opposing Exercise.

Bench/Chest Press (Inclined machine, non-inclined machine, or free weights)

• Primary: Pectorals
• Secondary: Anterior Deltoid, Triceps
• Range of Motion: Push up (or forward) from chest level.
• Opposing Exercise: Seated Row

Leg Curl

• Primary: Hamstrings
• Range of Motion: Lie face down, legs straight, then, curl legs at knee
• Opposing Exercise: Leg Extension

Horizontal Leg Press

• Primary: Quadriceps
• Secondary: Gluteus, Hamstrings
• Range of Motion: Lying on back, knees bend as if sitting in a chair. Then, straighten legs.
• Opposing Exercise: Leg Curl, Multi-Hip

Leg Extension

• Primary: Quadriceps
• Range of Motion: Seated, legs tucked slightly under chair, then, straighten knees.
• Opposing Exercise: Leg Curl

Seated Dip

• Primary: Triceps
• Secondary: Anterior Deltoid
• Range of Motion: Seated, with hands on two bars at about mid chest. Push down with arms.
• Opposing Exercise: Shoulder Press

Lateral Raise

• Primary: Medial Deltoid
• Secondary: Anterior Deltoid, Posterior Deltoid
• Range of Motion: Seated, arms at sides, bent at elbow. Raise arms at shoulder joint until even with shoulders.
• Opposing Exercise: Dip Assist

Rear Deltoid

• Primary: Trapezeus, Posterior Deltoid, Rhomboids.
• Range of Motion: Seated, facing machine, with arms extended forward. Swing arms at shoulder joint until they are both pointing sideways.
• Opposing Exercise: Pectoral Fly

Lateral Pull Down (Machine or Plate Loaded)

• Primary: Latissimus Dorsi
• Secondary: Biceps
• Range of Motion: Seated, grab a bar overhead and pull down.
• Opposing Exercise: Dip Assist

Shoulder Press (Machine or Plate Loaded, inclined or not inclined)

• Primary: Anterior Deltoid
• Secondary: Medial Deltoid, Triceps
• Range of Motion: Gripping bars at shoulder level, push up.
• Opposing Exercise: Seated Dip

Pectoral Fly

• Primary: Pectorals
• Secondary: Anterior Deltoid
• Range of Motion: Rest forearms against pads so that upper arns point sideways and elbow is bent 90 degrees. Bring arms together. Opposing Exercise: Rear Deltoid

Rotary Twist

• Primary: Internal and External Abdominal Obliques
• Range of Motion: Sit, and fix upper body to be immobile, with legs pointed to one side, and move the legs to the other side in a twisting motion at the hip.
• No Opposing Exercise

Dip Assist

• Primary: Triceps
• Secondary: Latissimus Dorsi
• Range of Motion: Kneeling on a pad, grab bars to either side, drop down, and push yourself back up.
• Opposing Exercise: Lateral Pull Down

Chin Assist

• Primary: Anterior Deltoid
• Secondary: Biceps
• Range of Motion: Kneeling on a pad, grab bar above and pull up.
• Opposing Exercise: Lateral Raise

Squat

• Primary: Quadriceps
• Secondary: Calves and Hamstrings
• Range of Motion: Standing up, bend down at knees and hip.
• No Opposing Exercise

Southern Multi-Usage Machine (Closest to Entrance)

• Workouts: Hup Abductor and Adductor, Seated Row, Pectoral Fly, Arm Curl, Lateral Pull-Down
• Features: Wheelchair Accessible

Eastern Multi-Usage Machine (Cable Cross-Over Machine)

• Workouts: Hip Abductor and Adductor, Arm Extension, Arm Curl, Seated Row, Chin Up