1. Set the cable pulley on the top setting and use the rope attachment as you stand in an upright position in front of the apparatus.
2. With a neutral grip (Palms facing in towards eachother) Grab the rop hands keeping your upper arms stationary where your arms should be at a 90 degree angle to begin, and push down so that you finish with your triceps fully contracted and your hands now down near your hip area.
3. Slowly return back to the 90 degree starting position and repeat.

Substitutions / Variations:

Single Arm Triceps Overhead Extension | Triceps Rockers

1. Seated upright on a bench, bring the EZ bar or bar overhead so that your palms are facing forward and your arms are fully extending.
2. Keeping your wrists straight, bend at your elbows moving your forears backwards and keeping your elbows as inward as possible until reaching a 90 degree angle behind your head.
3. Contract your triceps bringing the bar back up overhead until your arms are fully extended overhead once again before repeating.

Substitutions / Variations:

Skullcrushers | Tricep Rockers | Close Grip Dumbbell Press | Dumbbell Skullcrushers | Bodyweight/Assisted Dip

1. Starting off with your arms at your sides, palms facing upwards.
2. Hinge at your elbows, squeeze your bicep to curl the weight
3. Repeat for the desired amount of reps

Substitutions / Variations:

Dumbbell Spider Curl | Concentration Curl

1. Begin the movement by setting the seat height adjustment so that your upper arms are fully touching the preacher bench.
2. From here, lean down to pickup the weight and return to the seated position. Begin by curling the weight up towards your face until you begin to feel the tension release from your biceps.
3. Once you reach this top position, slowly begin lowering the weight to the bottom just before your arms fully lockout. Repeat this movement for the designated amount of reps.

Substitutions / Variations:

Cable Preacher Curl | Reverse Biceps Curl | Seated Biceps Curl | Cable Biceps Curl

1. To begin the bench press, lie down on a flat bench and have the bar about eye level while lying underneath it.
2. To begin the movement, firmly place your feet on the ground and your hands on the bar slightly outside shoulder width apart. Bring the bar out of the rack and over your chest where you will begin to bring the bar down in a slow and controlled motion to just about an inch above your chest.
3. At this time, your elbows should be out to the sides, and you’ll begin the press the bar back upwards over your chest until your elbows are locked out at the top. Repeat for the designated amount of reps before re-racking the bar.

Substitutions / Variations:

Flat Dumbbell Press | Hammer Strength Chest Press

1. Begin with hands just outside shoulder width apart, with thumbs right in line with your shoulders.
2. Pull the bar out of the rack, tucking your elbows underneath your wrists, keeping your core tight and your back flat.
3. Back away from the rack and stand with your feet planted shoulder width apart
4. With a light but secure grip, press the bar up while keeping it as close to your head as possible, you should almost brush your nose with the bar.
5. Bring the bar back down to about chin level and repeat for the designated amount of reps

Substitutions / Variations:

Seated Dumbbell Shoulder Press

1. The big bad Squat! To begin this movement, put the bar in a comfortable position on your back and place your hands along the bar in a comfortable position but keep tension so that the bar is pressed tightly on your back.
2. With your feet slightly wider than shoulder width apart, begin to squat down on your heels keeping your torso upright and core tight.
3. Once you reach about a 90 degree angle at your knees, begin to push back up staying on your heels once again until you reach the top starting position before repeating.

Substitutions / Variations:

Hack Squat | Leg Press | Bodyweight Squat with Weight Push

1. Lie with your back on a bench with your desired dumbbell weights.
2. Bring the dumbbells out to your side so that your arms are creating a 90 degree angle where you will then begin to press the dumbbells up and together at the top.
3. From here, you will bring the dumbbells back down in the same plane of motion to the starting point.

Substitutions / Variations:

Dumbbell Around the Worlds | Standing Arnold Press | Shoulder Clean and Press | Seated Arnold Press

1. Begin by placing your feet shoulder width apart and facing foward so that when you bend down to grab the bar your hands are just outside your feet.
2. As you bend down to grab the bar keep your shoulders pulled back and your back flat as you pull the slack out of the bar, look up, and raise the bar as close to your body as possible while pushing through your heels until you reach a full standing position.
3. On your descent, be sure to keep your back flat once again and return the bar to the starting position on the ground before repeating.

Substitutions / Variations:

Sumo Deadlift

1. To begin the bench press, place the dumbbells on your knees and lie down on a flat bench, using your knees to get the dumbbells up.
2. To begin the movement, firmly place your feet on the ground and your hands on the bar slightly outside shoulder width apart.
3. Begin to bring the dumbbells down in a slow and controlled motion to just about an inch above your chest.
4. At this time, your elbows should be out to the sides, and you’ll begin the press the dumbbells back upwards over your chest until your elbows are locked out at the top.
5. Repeat for the designated amount of reps