NMB FIT LLC

Preacher/ Bicep Curl Machine!

I lile to try and position my so my armpit fits snuggly, maybe a smidgen higher

These machines are on a fixed path and that wont change . Sitting too low or too high can feel like its pulling on the shoulder and bicep more than it feels like its "working and flexing" properly

A nice full extension (all the way down and up) will help tell you if your in a good position or not 🤙

Seated Leg Curl Machine

Check your weight first

Make sure the seat is adjusted to where your knees can comfortably rest just over the seat. Lower the thogh pad so it secured and locked in

After that you are off to the races!

Hip thruster machine

There are various models out there, but from what I have seen is most of them fall along the lines of this one. For me personally, I have found it easiest to get myself in, lock the machine, bring my hips up towards the bar, and release it, adjust my feet, and go from there. It won't be as easy to move the feet with heavier weights, but i'm also a bit taller so the set up might look a bit different

Keep your glutes tight and engaged the entire time. Once the safety has been released, drop your butt down and straight back up keeping the glutes tight and squeezing at the top

Hack squat Machine

There are numerous ways this machine can be utilized, but for the video I kept I how I typically would do it

I like to do a full range of motion of this machine, but at the very least hitting a 90 degree angle

Where you place you feet and how deep to do your reps will really change where the reps are felt. Hitting a 90 I feel all off the leg muscles enganging and tend have more power

Doing full ROM I just feel everything but less pressure on my back for some reason. 11.5mm herniation on the L5-S1 back in 2020

Striaght arm pulldowns!

This can be a tricky one because many times it turns into being a tricep extension versus targeting the Lats

Mqkensure to stay far enough away, kick the hips back a little for support and stretch the arms out

A trick I like to do with newer clients and myself from time to time is doing them kneeling. Doing this helps force the arms upright by leveraging it differenlty for the lat. When standing is easier to get on top of the weight (starting position) for tricep extensions