Select an appropriate weight and make any necessary adjustments for your height. While holding the handles, push the weight down toward the ground until your arms straighten, pause, and then reverse the motion. Repeat for your desired number of repetitions.
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Select an appropriate weight, and make any needed adjustments so that the handles are level with your upper chest. Then, push the handles up and away from your body as guided by the machine, pause and then reverse the motion, stopping again just before the weight stack rests in the original position. Repeat for your desired number of repetitions.
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Select an appropriate weight and adjust the seat for your height. Now grab the handles, and then pull the weight toward your body without moving your upper arms or shoulders. Pause and then reverse the motion, stopping again just before you completely straighten your arms. Repeat for your desired number of repetitions.
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Select an appropriate weight and adjust the stabilizing arms to their lowest position. The stabilizing arms should be just wider than the width of your shoulders. Maintain a stable position with both your waist and knees bent. Now push the cables down and away from your body until your arms are straight, pause, and then reverse the motion. Repeat for your desired number of repetitions.
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Select the Quick Start or Manual mode on your step machine. Then choose a level and maintain an easy pace for 90 seconds. After 90 seconds, increase your level significantly to a vigorous pace that you can maintain for 2 minutes. After 2 minutes return to an easy pace to recover for 90 seconds. Repeat the interval process the necessary number of times and minutes according to your specific workout program. Be sure to adjust your intensity levels as needed for your personal level of fitness.
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