Top 3 Pin Loaded Machines

Leg extension 

Muscles worked:

• Quadriceps
• Vastus medials
• Vastus intermedius
• Vastus lateralls 

Technique:

• Point your feet
• Point up your feet to work your muscles to the maximum contraction
• Keep a straight back
• Hold your back against the backrest, otherwise there will be too much stress on your back muscles which may cause back-pain

Chest Fly / Pec Deck 

Muscles worked: 

• Pectoralis major (chest)
• Anterior deltoid (shoulder)
• Biceps 

Technique:

• Keep your arms straight
• Finish the movement with the full extension of your arms  to get maximum muscle contraction  
• Keep your back against the backrest
• Stabilise your body, keeping it in a safe position 

Lat Pulldown 

Muscles worked: 

• Latissimus dorsi (back)
• Trapesius
• Deltoid (shoulder
  
• Teres major
• Biceps  

Technique: 

• Keep your knees locked in
• Always lock your knees in, by ensuring the knee roll is holding your body, while you are working in the movement
• Shoulder rotation – stop with the bar in line with your shoulders. Any lower may place stress on your shoulders which could cause shoulder tendinitis