Equipment Information
Equipment Information
The best way to learn about the Wellness Center's equipment and how to use it is to schedule an in-person Equipment Orientation with a Wellness Center attendant. This can be scheduled either in person at the Wellness Center or by calling 918-594-8126.
The demonstration photos and information are for reference and are not intended to serve as a substitute for an in-person Equipment Orientation. Click on any image for a larger image.
Leg Extension Machine
Primary Muscles: Quadriceps
How to do it
- Adjust the shin pad to sit on top of the tongue of your shoe. (figure 1)
- While keeping your body in the seat, straighten your legs out.
- Stop when your legs have slight bend in the knee, and almost straight. (Figure 2)
- Return slowly to the start position.
Reverse Flies Machine
Primary Muscles: Deltoids
Secondary Muscles: Trapezius, Rhomboids
How to do it
- Start by aligning the grips with the top of your chest, holding your arms in front of you, and gripping the handles firmly (figure 1).
- While keeping a slight bend in your arms, push the handles away from one another
- Stop when your hands are directly to your side. (figure 2)
- Return slowly to the starting position
Shoulder Press Machine
Primary Muscles: Deltoids
Secondary Muscles: Pectorals, Trapezius
How to do it
- Start by aligning the grips with the top of your shoulders, gripping the handles firmly (figure 1)
- Press the handles upward, in a slow controlled motion.
- Stop when your arms are stretched out straight. (figure 2)
- Return slowly to the starting position.
Chest Press Machine
Primary Muscles: Pectorals
Secondary Muscles: Deltoids, Tricep
How to do it
- Start by aligning the grips with the middle of your chest and griping firmly on both handles. (figure 1)
- Press the handles forward in a slow controlled manner.
- Stop when your arms are out in front of you. (figure 2)
- Return slowly to the starting position.
Chest Flies Machine
Primary Muscles: Pectorals
Secondary Muscles: Deltoids, trapezius
How to do it
- Start adjusting the handles to be slightly in front of your body and grip the handles firmly. (figure 1)
- While keeping a slight bend in your elbows, press your arms together.
- Stop when both of your hands are directly in front of your body. (figure 2)
- Return slowly to the starting position.
Lat Pull Down Machine
Primary Muscles: Latissimus Dorsi
Secondary Muscles: Trapezius, Rhomboids
How to do it
- Start by grabbing the handle, using a grip just wider than your shoulders.
- While keeping a slight bend in your arms, pull the bar down toward your body.
- Stop when the bar is at the top of your chest.
- Return slowly to the start position.
Roman Chair Leg Raises
Primary Muscles: Abdominals
How to do it
- Start by positioning yourself in the roman chair with your elbows sitting on the pads, your back against the back rest and your feet pointed towards the ground. (figure 1)
- While keeping your core tight and back against the back rest, bend your knees and slowly move them upwards.
- Stop when your knees are even with your hips. (figure 2)
- Return slowly to the starting position.
Seated Cable Row Machine
Primary Muscles: Latissimus Dorsi
Secondary Muscles: Deltoids, Biceps
How to do it
- Start by grabbing the handles with a firm grip and slightly bending your legs. (figure 1)
- Keep your core tight and back straight while pulling the handles back toward your body.
- Stop when your hands are directly in front of your core. (figure 2)
- Return slowly to the starting position.
