To begin, take your seat and adjust the seat height so that your feet are flat on the floor while seated in an upright position. To perform a Preacher Curl, adjust the exercise arm so that it is in one of the lowest positions. This can be done by pulling the yellow adjustment pin on the exercise arm and selecting one of the slots located at the lower arc on the ROM (Range Of Motion) plate located to the right of the lower arc of the swing arm support pad. These are labeled 1-4 with 1 giving the maximum range of motion for the exercise.

Select the desired weight. Place the upper arms flat against the arm pad. Grasp the handles with your palms facing up and in a smooth, controlled motion, curl up to a full contraction while inhaling. Hold for a moment then while exhaling slowly return to the start position to finish the rep. Repeat this movement for the desired number of reps.

Adjust the seat so that your feet are flat on the floor while seated in an upright position. To perform a Triceps Extension, adjust the exercise arm so that it is in one of the upper arch positions. This can be done by pulling the pin on the exercise arm and selecting one of the higher slots on the ROM (Range Of Motion) plate to the right of the swing arm support pad. These are labeled 1-4 with 1 giving the maximum range of motion for the exercise.

Select the desired weight. Place the upper arms flat against the arm pad. Grasp the handles with your palms facing each other (vertical portion of handles) and push down in a smooth, controlled motion until lower arms are fully extended while inhaling. Hold for a moment then while exhaling slowly return to the start position to finish the rep. Repeat this movement for the desired number of reps.