Horizontal Leg Press

Primary: Quadriceps
Secondary: Gluteus, Hamstrings
Range of Motion: Lying on back, knees bend as if sitting in a chair. Then, straighten legs.
Opposing Exercise: Leg Curl, Multi-Hip

Primary: Quadriceps
Range of Motion: Seated, legs tucked slightly under chair, then, straighten knees.
Opposing Exercise: Leg Curl

Seated Dip

Primary: Triceps
Secondary: Anterior Deltoid
Range of Motion: Seated, with hands on two bars at about mid chest. Push down with arms.
Opposing Exercise: Shoulder Press

Lateral Raise

Primary: Medial Deltoid
Secondary: Anterior Deltoid, Posterior Deltoid
Range of Motion: Seated, arms at sides, bent at elbow. Raise arms at shoulder joint until even with shoulders.
Opposing Exercise: Dip Assist

Rear Deltoid

Primary: Trapezeus, Posterior Deltoid, Rhomboids.
Range of Motion: Seated, facing machine, with arms extended forward. Swing arms at shoulder joint until they are both pointing sideways.
Opposing Exercise: Pectoral Fly

Lateral Pull Down
(Machine or Plate Loaded)

Primary: Latissimus Dorsi
Secondary: Biceps
Range of Motion: Seated, grab a bar overhead and pull down.
Opposing Exercise: Dip Assist

Shoulder Press
(Machine or Plate Loaded, inclined or not inclined)

Primary: Anterior Deltoid
Secondary: Medial Deltoid, Triceps
Range of Motion: Gripping bars at shoulder level, push up.
Opposing Exercise: Seated Dip

Primary: Hip Abductors
Range of Motion: Facing the machine, leg starts straight and at side, and is swung upward, bending at the hip socket.
Opposing Exercise: Hip Adduction

Muti-Hip: Hip Adduction

Primary: Hip Adductors
Range of Motion: Facing the machine, leg starts straight and bent as close to a 90 degree angle to the rest of the body as possibly, and is swung downward, bending at the hip socket.
Opposing Exercise: Hip Abduction

Multi-Hip: Flexion

Primary: Gluteus
Range of Motion: Facing parrallel to machine, leg starts at side and is swung upward.
Opposing Exercise: Extension

Multi-Hip: Extension

Primary: Gluteus
Range of Motion: Facing parrallel to machine, leg starts raised as far as possible and is bent until it's straight and at side.
Opposing Exercise: Flexion

Arm Curl (Machine or Free Weight)

Primary Muscles: Biceps
Range of Motion: Lay upper arms on a pad, arms straight ahead, and bend
upwards at the elbow.
Opposing Exercise: Arm Extension

Pectoral Fly

Primary: Pectorals
Secondary: Anterior Deltoid
Range of Motion: Rest forearms against pads so that upper arns point sideways and elbow is bent 90 degrees. Bring arms together. Opposing Exercise: Rear Deltoid

Bench/Chest Press
(Inclined machine, non-inclined machine, or free weights)

Primary: Pectorals
Secondary: Anterior Deltoid, Triceps
Range of Motion: Push up (or forward) from chest level.
Opposing Exercise: Seated Row

Seated Row

Primary Muscles: Latissimus Dorsi, Rhomboids
Secondary Muscles: Trapezeus, Biceps, Posterior Deltoid, Teres Minor, Teres Major
Range of Motion: Sit, with arms straight ahead, and pull back.
Opposing Exercise: Bench Press

Low Back Extension

Primary Muscles: Gluteus, Erector Spinae
Range of Motion: Sit with back straight, and bend backwards at the waist.
Opposing Exercise: Abdominals

Arm Extension

Primary: Triceps
Range of Motion: Arms laying on a pad, bent about 90 degrees at elbow, and then straightened.
Opposing Exercise: Arm Curl

Standing Calf

Primary: Soleus and Gastrocnemius
Range of Motion: Rest feet on a small platform so that heels are below the balls of the feet, then raise the angles until you're standing on tiptoes.
No Opposing Exercise.

Bench/Chest Press
(Inclined machine, non-inclined machine, or free weights)

Primary: Pectorals
Secondary: Anterior Deltoid, Triceps
Range of Motion: Push up (or forward) from chest level.
Opposing Exercise: Seated Row

Leg Curl

Primary: Hamstrings
Range of Motion: Lie face down, legs straight, then, curl legs at knee
Opposing Exercise: Leg Extension

Horizontal Leg Press

Primary: Quadriceps
Secondary: Gluteus, Hamstrings
Range of Motion: Lying on back, knees bend as if sitting in a chair. Then, straighten legs.
Opposing Exercise: Leg Curl, Multi-Hip

Primary: Quadriceps
Range of Motion: Seated, legs tucked slightly under chair, then, straighten knees.
Opposing Exercise: Leg Curl

Arm Curl (Machine or Free Weight)

Primary Muscles: Biceps
Range of Motion: Lay upper arms on a pad, arms straight ahead, and bend
upwards at the elbow.
Opposing Exercise: Arm Extension