1. Sit in the seat of the machine so that the center of your chest lines up with the center of the horizontal set of handlebars. Press down on the foot bar so that the handles move forward. Grip the horizontal handles. Straighten your arms, pushing the handles forward. Keep your abdominals tight so that your upper back remains on the pad.
2. Remove your feet from the foot bar -- you'll feel the weight of the stack transfer into your hands. Slowly bend your arms until your hands are just in front of your chest, and then push the handles forward until your arms are straight. When you have completed your set, put your feet back on the foot bar and let go of the handlebars before you lower the weight stack all the way down.

Shoulder Press Machine
(Shoulders, triceps)

1. Set your seat height so that the machine's pulley is even with the middle of your shoulder. Hold onto each of the front handles. Pull your abdominals in tight but leave a slight, natural gap between the small of your back and the seat pad.
2. Press the handles up without locking your elbows. Lower your arms until your elbows are slightly lower than your shoulders.

Arm Curl Machine
(Biceps)

1. Adjust the seat so that when you sit down and extend your arms straight out, they are level with your shoulders and your elbows are lined up with the moving hinge or pulley of the machine. Sit down and grasp a handle in each hand with an underhand grip.
2. Bend your elbows and pull the handles until they are just above your shoulders, then slowly lower the handles back down.