About Curves Exercise Equipment

Bicep/Tricep

This arm machine works the Bicep and Tricep muscles. Sit firmly in the machine with the hands in a fist and thumbs on top. Perform a full range of motion, but do not hit at either the top or bottom.

Leg Extension/Leg Curl

This machine works the Quadriceps on the front of the thigh and the Hamstrings on the back of the thigh, as well as the Iliopsois. Sit back on the machine and use the extra pad if necessary. Place your ankles between the pads and extend your legs almost straight, but do not hit. Briskly bring your legs back until you almost touch. Hold yourself in place with the handles.

Shoulder Press/Lat Pull

This machine works the Pectoralis Major, Trapezius, Deltoids and Latissimus Dorsi muscles. Lean back with your head up and grab the handles. Start at shoulder height and lift until your arms are almost straight. Do not hit at either end. Be sure to move fast enough to create resistance particularly in the pull down motion. This machine works the muscles along the cervical and thoracic vertebrae.

Hip Abductor/Adductor

This machine works the Hip Adductor muscles of the inner thigh and the Tensor Fasciae Latae muscles of the outer thigh. Sit back in the machine and brace yourself with the handles. Place your legs in the pads. Start with your legs together and extend your legs as far as comfortable and back to the center. Be sure not to hit as you come back in. To prevent knee irritation you must flex your toes toward the ceiling so that your knees do not rotate. Enter and exit the machine with the legs apart. Sit properly in the machine so that your back is supported. Place your legs in the pads and push at the point of contact with your legs. Don't try to conform to the bend of the leg bar. If your ankles are above the pad, it is often normal.

Chest/Back

This machine works the Pectoralis Major, Rhomboid and Latissimus Dorsi muscles. Sit back in the machine and grab the handles at a point where they are midline of the muscles doing the work. Push the handles forward, but do not lock the joints. Bring the handles back. Your body should stay firmly against the seat back. Lean back and work the chest and upper back muscles. This machine strengthens the muscles across the thoracic vertebrae.

Squat

This machine works the Gluteals, Iliopsoas, and Quadriceps. This machine requires extra caution. Stand straight on the edge of the platform and slowly lift the pads above your shoulders. Do not twist and bend to get into this machine. Step forward under the pads. Place your feet far enough forward so that your knees will not extend beyond your toes at the bottom of the movement. As you squat, extend your buttocks back while slightly arching your back. Keep your eyes forward and come down until your thighs are parallel to the floor. Your knees should extend forward to your toes but not past them. Go up quickly and come down slowly. Exhale as you come up. Someone with back problems may want to begin with a small range of motion and by moving more slowly.

Ab/Back

This machine works the Abdominal muscles of the stomach and the Erector Spinae muscles of the lower back. Grab the handles in a bear hug, with a wide grip. Do not move your arms. Curl forward concentrating on the muscles doing the work. Exhale as you curl forward, but do not allow your head to go below your heart. Curl back and pull the bar until you are back against the seat. Remember, do not bend your arms. This machine works a very specific group of muscles which have a very narrow range of motion. These are the proper muscles for the abdomen and lower back. Explain to the members that sit-ups work hip flexors, which pull down and out on the stomach. This machine will give them a flatter stomach and strengthens the muscles along the lumbar vertebrae and discs. A person with back problems should begin with a comfortable range of motion and speed of movement.

Leg Press

This machine works the Gluteals and Quadriceps muscles. Sit firmly in the machine. Place your feet at the top of the footpad with your toes slightly over the top of the pad. Push forward until your legs are almost straight. Now bring your feet back as far as comfortable. Avoid moving rhythmically to the music. Push out quickly and come back slowly. Exhale on the exertion. Push out fast.

Pec Dec

This machine works the Pectoralis Major muscles of the chest and the Rhomboid, Trapezius and Latissimus Dorsi muscles of the back. Sit back in the machine, place your arms between the pads and grab the handles. Start in the arms back position and bring elbows together in front of you. Pull the arms back to the starting point. Be sure not to hit them together or go all the way back where it hits. Avoid pulling with your hands. Be sure to push with your forearms.

Dip Shrug

This machine works the Deltoids and Trapezius muscles of the shoulder and the Latissimus Dorsi muscles of the back. Stand straight inside the machine and grab the handle inside of shoulder width. Pull the bar up to your chest and allow your elbows to extend out from the side then push it down until your arms are almost straight. Do not bend or sway your back.

Oblique

This machine works the Oblique muscles. Lean forward and grab the handles with your hands crossing each other. Form a box with forearms, upper arms and shoulders. Look directly between the handles during the movement. Keep your spine aligned with the seat back and rotate along the plane of motion. Start with a narrow range of motion being careful to maintain a square with the arms and shoulders and be sure to keep the spine in line with the seat back.

Glute

This machine works the Gluteals, Quadriceps, Iliopsoas and Hamstring muscles. Step in to the machine and brace yourself against the chest pad. Hold the handles and place one foot on the footpad. Push back and fully extend your leg. After fifteen seconds switch to the other leg and complete the set.

Lateral Lift

This machine works the Erector Spinae and the Internal and External Obliques. Stand in the machine with feet shoulder width apart. Lift handle, with arms straight, bending torso in opposite direction with opposing lateral muscles. Repeat to other side.