Cybex Plate Loaded
Owner’s and Service Manual
Strength Systems
Part Number 55399 E
www.cybexinternational.com
Cybex Plate Loaded
Owner’s and Service Manual
Strength Systems
Part Number 55399 E
Cybex® and the Cybex logo are registered trademarks of Cybex International, Inc.
DISCLAIMER: Cybex International, Inc., makes no representations or warranties regarding the contents of this manual. We reserve the right
to revise this document at any time or to make changes to the product described within it without notice or obligation to notify any person of
such revisions or changes.
© Copyright 2009 Cybex International, Inc. All rights reserved. Printed in the United States of America.
10 Trotter Drive Medway, MA 02053 • 508-533-4300 • FAX 508-533-5183
www.cybexinternational.com • techhelp@cybexintl.com • techpubs@cybexintl.com • 55399 E • July 2009
Table of Contents
i Table of Contents
1 Safety
Safety ......................... 1-1
Warning/Caution Decals .......... 1-3
Regular Maintenance Activities ..... 1-26
Using Proper Form .............. 1-26
2 Technical Specifications
General Specifications ............ 2-1
Machine Specifications ........... 2-4
3 General Exercise Guidelines
Training Suggestions ............. 3-1
Glossary ....................... 3-2
Exercise Charts
4 Exercises
Squat Press ..................... 4-3
Leg Press ....................... 4-5
Hack Squat ...................... 4-7
Leg Extension .................... 4-9
Kneeling Leg Curl ................. 4-11
Rotary Calf ...................... 4-13
45° Calf ......................... 4-15
Seated Calf ...................... 4-17
Advanced Pulldown ............... 4-19
Advanced Chest .................. 4-21
Advanced Incline ................. 4-23
Advanced Overhead ............... 4-25
Row ............................ 4-27
T-Bar Row ....................... 4-29
Converging Chest Press ............ 4-31
Converging Incline Press ........... 4-33
Converging Overhead Press ......... 4-35
Rear Delt ........................ 4-37
Arm Extension .................... 4-39
Arm Curl ........................ 4-41
Smith Press ...................... 4-43
5 Customer Service
Contacting Service ............... 5-1
Ordering Parts .................. 5-1
RMA .......................... 5-2
Damaged Parts ................. 5-3
Limited Warranty ................ 5-5
6 Maintenance
Daily Procedures ................ 6-1
Weekly Procedures .............. 6-3
Yearly Procedures ............... 6-5
“As Required” Procedures ......... 6-5
Cable Adjustments ............... 6-5
7 Service
Parts Lists and Diagrams ......... 7-1
5221 - Advanced Overhead ....... 7-3
5222 - Converging Overhead Press . 7-7
5226 - Advanced Chest ........... 7-11
5227 - Converging Chest Press .... 7-15
5230 - Leg Extension ............. 7-19
5235 - Squat Press .............. 7-23
5240 - Kneeling Leg Curl .......... 7-27
5245 - Rotary Calf ............... 7-31
5251 - Advanced Incline .......... 7-35
5252 - Converging Incline Press .... 7-39
5255 - Rear Delt ................. 7-43
5261 - Advanced Pulldown ........ 7-47
5265 - Row .................... 7-51
5281 - Arm Curl ................. 7-55
5286 - Arm Extension ............ 7-59
5321 - Leg Press ................ 7-63
5330 - Hack Squat ............... 7-67
5341 - Smith Press. . . . . . . . . ..... 7-71
5450 - Seated Calf ............... 7-75
5560 - 45° Calf .................. 7-79
5580 - T-Bar Row ................ 7-83
Cybex Plate Loaded Owner’s Manual
1 - Safety
Safety
Read the Owner’s Manual carefully before assembling, servicing or using the Plate Loaded
equipment.
! WARNING: Serious injury could occur if these safety precautions are not
observed:
User Safety Precautions
• Obtain a medical exam prior to beginning an exercise program.
• Read all warnings and obtain proper instruction on use of the machine prior to using.
• Keep body and clothing free from and clear of all moving parts.
• Inspect machine prior to use. DO NOT use if it appears damaged or inoperable.
• DO NOT attempt to fix a broken or jammed machine. Notify floor staff.
• Use the machine only for the intended use. DO NOT modify the machine.
• Load plates evenly and carefully to avoid tipping equipment and crushing injuries.
• Use a spotter.
• DO NOT use if guards are missing or damaged.
• DO NOT use dumbbells or other incremental weights, except those provided by the
manufacturer.
• Inspect all cables and belts and connections prior to use. DO NOT use if any
components are worn, frayed, or damaged.
• Children must not be allowed near this machine. Teenagers must be supervised.
• DO NOT remove this label. Replace if damaged.
• Stop exercising if you feel faint, dizzy or experience pain at any time while exercising and
consult your physician.
Safety
Page 1-1
Cybex Plate Loaded Owner’s Manual
Facility Safety Precautions
• Read the Owner’s Manual carefully before assembling, servicing or using the equipment.
• Securely anchor each machine to the floor using the anchor holes provided in each
machine.
NOTE: Cybex is not responsible for the actual anchoring of equipment. Consult
with a professional contractor.
NOTE: Use fasteners having a minimum of 500 lbs. tensile capacity (3/8” grade 2
bolts or better).
NOTE: If legs/frame does not contact surface, DO NOT pull down with anchors.
Shim any leg or frame not in contact with surface using flat washers.
• Make sure that each machine is set up and operated on a solid level surface. Do not
install equipment on an uneven surface.
• Make sure that all users are properly trained on how to use the equipment.
• Make sure there is enough room for safe access and operation of the equipment.
• Perform regular maintenance checks on the equipment. Also pay close attention to all
areas most susceptible to wear, including (but not limited to) cables, pulleys, belts and
grips.
• Immediately replace worn or damaged components. If unable to immediately replace worn
or damaged components then remove from service until the repair is made.
• Use only Cybex supplied components to maintain/repair the equipment.
• Keep a repair log of all maintenance activities.
• Inspect all cables and belts and connections prior to use. DO NOT use if any components
are worn, frayed, or damaged.
NOTE: It is the sole responsibility of the user/owner or facility operator to ensure that regular
maintenance is performed.
Safety
Page 1-2
Cybex Plate Loaded Owner’s Manual
Warning/Caution Decals
Warning decals indicate a potentially hazardous situation, which, if not avoided, could result
in death or serious injury.
Caution decals indicate a potentially hazardous situation, which, if not avoided, could result
in minor or moderate injury.
The warning and caution decals are shown below and on the following page. The diagrams
following the decals show where each decal is located.
A
CAUTION
Personal injury may occur.
Keep away from moving
parts to avoid injury.
4000Y316-4
B
CAUTION
Arms move in paths
directed by user.
Incorrect path may
cause injury.
Movement must be
controlled in proper
path to avoid injury.
5221-319 A
D
E
C
WARNING
Safety
Page 1-3
Cybex Plate Loaded Owner’s Manual
F
G
WARNING
SERIOUS INJURY could
result if carriage falls
toward user.
Carriage stops MUST BE
IN LOCKED POSITION
while performing calf raises.
5320-346 A
H
WARNING
UNLATCHED
Bar will fall if not latched.
Latch hook fully over pin to avoid
injury.
I
LATCHED
5341-306 A
CAUTION
Seat may fall if
improperly engaged.
Safety
Page 1-4
Verify seat is secure
before exercising to
avoid injury.
4520-362-4
Cybex Plate Loaded Owner’s Manual
5221 - Advanced Overhead
A
D
B
NOTE: See exploded-view diagram for item I.
DESCRIPTION PART NO.
A. Caution Decal .................... 4000Y316
B. Warning Decal ................... 5220-337
D. Caution Decal .................... 5221-319
F. Warning Decal ................... 5220-364
I. Caution Decal .................... 4520-362
Safety
Page 1-5
Cybex Plate Loaded Owner’s Manual
5222 - Converging Overhead Press
G
F
D
F
I
DESCRIPTION PART NO.
D. Caution Decal .................... 4000Y316
F. Warning Decal ................... 5220-337
G. Warning Decal .................. 5220-364
I. Caution Decal ................... 4520-362
Safety
Page 1-6
Cybex Plate Loaded Owner’s Manual
5226 - Advanced Chest
B
C
H
A
DESCRIPTION PART NO.
A. Caution Decal .................... 4000Y316
B. Warning Decal ................... 5220-337
C. Warning Decal ................... 5220-365
H. Warning Decal ................... 5341-306
B
Safety
Page 1-7
Cybex Plate Loaded Owner’s Manual
5227 - Converging Chest Press
D
G
H
F
H
I
DESCRIPTION PART NO.
D. Caution Decal .................... 4000Y316
F. Warning Decal ................... 5220-337
G. Warning Decal ................... 5220-364
H. Caution Decal .................... 8500-025
I. Caution Decal .................... 4520-362
F
Safety
Page 1-8
Cybex Plate Loaded Owner’s Manual
5230 - Leg Extension
F
DESCRIPTION PART NO.
F. Warning Decal ................... 5220-364
Safety
Page 1-9
Cybex Plate Loaded Owner’s Manual
5235 - Squat Press
G
C
B
Safety
Page 1-10
DESCRIPTION PART NO.
B. Warning Decal ................... 5220-337
C. Warning Decal ................... 5220-365
G. Warning Decal ................... 5235-340
Cybex Plate Loaded Owner’s Manual
5240 - Kneeling Leg Curl
F
DESCRIPTION PART NO.
F. Warning Decal ................... 5220-364
Safety
Page 1-11
Cybex Plate Loaded Owner’s Manual
5245 - Rotary Calf
A
C
Safety
Page 1-12
DESCRIPTION PART NO.
A. Caution Decal ................... 4000Y316
C. Warning Decal ................... 5220-365
Cybex Plate Loaded Owner’s Manual
5251 - Advanced Incline
C
B
B
D
A
NOTE: See exploded-view diagram for item I.
DESCRIPTION PART NO.
A. Caution Decal ................... 4000Y316
B. Warning Decal ................... 5220-337
C. Warning Decal ................... 5220-365
D. Caution Decal .................... 5221-319
I. Caution Decal .................... 4520-362
Safety
Page 1-13
Cybex Plate Loaded Owner’s Manual
5252 - Converging Incline Press
G
F
H
D
F
H
I
DESCRIPTION PART NO.
D. Caution Decal ................... 4000Y316
F. Warning Decal ................... 5220-337
G. Warning Decal ................... 5220-364
H. Caution Decal .................... 8500-025
I. Caution Decal .................... 4520-362
Safety
Page 1-14
Cybex Plate Loaded Owner’s Manual
5255 - Rear Delt
A
I
DESCRIPTION PART NO.
A. Caution Decal ................... 4000Y316
I. Caution Decal ................... 4520-362
Safety
Page 1-15
Cybex Plate Loaded Owner’s Manual
5261 - Advanced Pulldown
A
Safety
Page 1-16
NOTE: See exploded-view diagram for items F and D.
DESCRIPTION PART NO.
A. Caution Decal ................... 4000Y316
D. Caution Decal .................... 5221-319
F. Warning Decal ................... 5220-364
Cybex Plate Loaded Owner’s Manual
5265 - Row
F
A
I
DESCRIPTION PART NO.
A. Caution Decal ................... 4000Y316
I. Caution Decal ................... 5220-364
Safety
Page 1-17
Cybex Plate Loaded Owner’s Manual
5281 - Arm Curl
A
F
A
NOTE: See exploded-view diagram for item I.
Safety
Page 1-18
DESCRIPTION PART NO.
A. Caution Decal ................... 4000Y316
I. Warning Decal ................... 4520-362
Cybex Plate Loaded Owner’s Manual
5286 - Arm Extension
F
A
A
NOTE: See exploded-view diagram for item I.
DESCRIPTION PART NO.
A. Caution Decal ................... 4000Y316
F. Warning Decal ................... 5220-364
I. Caution Decal .................... 4520-362
Safety
Page 1-19
Cybex Plate Loaded Owner’s Manual
5321 - Leg Press
B
B
F
E
DESCRIPTION PART NO.
B. Warning Decal ................... 5220-337
E. Warning Decal ................... 5320-346
F. Warning Decal ................... 5220-364
Safety
Page 1-20
Cybex Plate Loaded Owner’s Manual
5330 - Hack Squat
F
DESCRIPTION PART NO.
B. Warning Decal ................... 5220-337
F. Warning Decal ................... 5220-364
B
Safety
Page 1-21
Cybex Plate Loaded Owner’s Manual
5341 - Smith Press - Fixed Bar
H
H
F
Safety
Page 1-22
DESCRIPTION PART NO.
F. Warning Decal ................... 5220-364
H. Warning Decal ................... 5341-306
Cybex Plate Loaded Owner’s Manual
5450 - Seated Calf
F
DESCRIPTION PART NO.
F. Warning Decal ................... 5220-364
Safety
Page 1-23
Cybex Plate Loaded Owner’s Manual
5560 - 45° Calf
F
Safety
Page 1-24
DESCRIPTION PART NO.
F. Warning Decal ................... 5220-364
Cybex Plate Loaded Owner’s Manual
5580 - T-Bar Row
F
DESCRIPTION PART NO.
F. Warning Decal ................... 5220-364
Safety
Page 1-25
Cybex Plate Loaded Owner’s Manual
Regular Maintenance Activities
Preventative maintenance activities must be performed to maintain normal operation of your
Plate Loaded equipment. Keeping a log sheet of all maintenance actions will assist you in
staying current with all preventative maintenance activities. The preventative maintenance
actions are described in detail in Chapter 7. Briefly, they include:
Daily
1. Clean upholstery.
Weekly
1. Inspect all nuts and bolts for looseness. Tighten as required.
2. Inspect all cables for damage or wear (see Chapter 7). Immediately discontinue use if a
cable is worn or damaged.
3. Check for worn handles, worn snap links, and worn warning labeling. Replace all worn
parts immediately.
Yearly
1. Replace all cables at least annually.
As Required
1. Inspect grips and replace as necessary.
Using Proper Form
Before working out, read and understand the training suggestions listed in Chapter 3. See
Chapter 4 for proper form during exercise.
Safety
Page 1-26
Cybex Plate Loaded Owner’s Manual
2 - Technical Specifications
General Specifications
Frame Finish
• Shall be made of mechanical quality 11 gauge and 16 gauge steel purchased in mill run
quantities to assure the best consistency.
• Prior to applying finish, each part shall be put through a multi-stage wash to remove all
oils and to chemically prepare the surface for maximum adhesion. After the wash, the
frames shall be dried and coated with an Electrostatically applied powdercoat finish that
shall be applied in powder form and then baked until cured.
• The finish shall be textured and very hard, assuring a scratch and chip resistant finish.
Pulleys
• Shall use Dupont Corp. fiberglass-reinforced nylon 70G33 material, tensile strength rated
at 22,500 PSI with 6203ZZ double sealed bearings dynamic load rated at 1600 lbs.
• Pulleys shall be 4.50 inches in diameter with a cable groove with a depth of .250 inches.
Counter Balanced Input Arms
• Input arms on equipment shall be counter balanced where appropriate to eliminate the
weight of the assembly from the weight selected by the user.
Handgrips
• Plated Loaded machines shall use closed-end PVC closed cell foam vinyl sleeve.
• Select Plate Loaded machines shall use either “Grabbaroo” thermoplastic rubber extruded
grip material that is non-absorbing, wear and tear resistant and exhibits good wet and dry
friction characteristics.
• Diameter should be 1 3/8” to increase comfort through reduced pressure.
Technical
Specifications
Page 2-1
Cybex Plate Loaded Owner’s Manual
Frame Construction
• Primarily 1 1/2 x 2” tubing with 11 gauge wall thickness, but different tubing sizes and
wall thickness shall be used as required through engineering stress analysis.
• Fully welded frames for maximum structural integrity and minimum maintenance.
• All machining and welding must be done utilizing jigs and fixtures to insure highest
quality and interchangabiliity of parts.
Radial Bearings
• 87503 double shielded bearing with 17 mm stainless steel shafts, dynamic load rating
1660 lbs.
Hardware
• All 3/8” socket head cap screws shall be of grade 8 (or equivalent). All bolts shall be either
chromed or zinc plated for additional corrosion resistance.
Cushion/Upholstery
• A superior grade of Naugahyde from Gencorp shall be used on all pad covers and wear
covers.
• The color shall be sulfide stain resistant.
• All edges shall be stitched to eliminate any folds in the material that would limit durability.
• Cushions come with replaceable slipcovers on all high use areas, reducing maintenance
expense by not having to replace the entire cushion.
• Cushion foam consists of a combination of high and medium density closed-cell Omalon
polyurethane, for durability and comfort.
Adjustments
• Recessed high contrast Lexan decal for all seat and pad adjustments for maximum
readability.
Instructional Placard
• Shall provide step-by-step instructions and a picture to illustrate use, visible from the
exercise position.
• Placard shall indicate proper positioning, and clearly describe the correct use of
machines.
Technical
Specifications
Page 2-2
Cybex Plate Loaded Owner’s Manual
Equuipment Anchoring
• Each machine shall be equipped with a provision for anchoring it to the floor.
Technical
Specifications
Page 2-3
Machine Specifications
Squat Press - Product No. 5235
Cybex Plate Loaded Owner’s Manual
Top View
length
width
Isometric View
width
length
Total Weight Size
173 kg cm - 160 cm W x 196 cm L x 112 cm H
• Direct linkage system provides a variable resistance profile to ensure proper strength
curve throughout the ROM.
• Four-bar linkage mechanism maintains the correct ankle position throughout the motion.
• Large weight bars allow for sufficient resistance.
• UMHW wear guards protect frame finish from leaning weight plates.
382 lbs. inches - 63 W x 77 L x 44 H
Leg Press - Product No. 5321
Top View
length
width
Isometric View
width
Total Weight Size
208 kg cm - 153 cm W x 196 cm L x 125 cm H
• Backrest adjusts to three positions for user comfort and goal.
• Linear bearings allow a smooth, quiet motion and are fully enclosed for safety.
• Interlock multiple position weight release allows user to start exercise safely.
Technical
Specifications
Page 2-4
458 lbs. inches - 60 W x 77 L x 49 H
length
Cybex Plate Loaded Owner’s Manual
Hack Squat - Product No. 5330
Top View
length
width
Isometric View
width
length
Total Weight Size
198 kg cm - 153 cm W x 196 cm L x 125 cm H
• Linear bearings allow a smooth, quiet motion and are fully enclosed for safety.
• Interlock dual-position weight release allows user to start exercise safely.
• Weight bars are located at hip height for more ergonomic weight loading.
437 lbs. inches - 60 W x 77 L x 49 H
Leg Extension - Product No. 5230
Top View
length
width
Isometric View
width
length
Total Weight Size
80 kg cm - 94 cm W x 140 cm L x 112 cm H
• Direct linkage system provides a variable resistance profile without the need for cables.
• Seat back and tibia pad adjusts without affecting knee alignment or start position angle.
• UMHW wear guards protect frame finish from leaning weight plates.
177 lbs. inches - 37 W x 71 L x 44 H
Technical
Specifications
Page 2-5
Cybex Plate Loaded Owner’s Manual
Kneeling Leg Curl - Product No. 5240
Top View
length
width
Isometric View
width
length
Total Weight Size
77 kg cm - 87 cm W x 120 cm L x 110 cm H
• Single-leg training enhances focus preventing one leg from dominating the motion.
• The kneeling position automatically aligns the axis of the knee with the machine for a
biomechanically correct exercise.
• UMHW wear guards protect frame finish from leaning weight plates.
169 lbs. inches - 34 W x 47 L x 43 H
Rotary Calf - Product No. 5245
Top View
length
width
Isometric View
width
length
Total Weight Size
88 kg cm - 94 cm W x 145 cm L x 109 cm H
• The seated position eliminates the spinal compression experienced by standing units.
• A rotary movement facilitates a variable resistance mechanism to ensure a more
appropriate strength curve throughout the motion.
• The foot plate moves through the motion keeping the foot in contact with the plate and
eliminating the need to roll the foot over the end of the plate.
• UMHW wear guards protect frame finish from leaning weight plates.
194 lbs. inches - 37 W x 57 L x 43 H
Technical
Specifications
Page 2-6
Cybex Plate Loaded Owner’s Manual
45o Calf - Product No. 5560
Top View
length
width
Isometric View
width
length
Total Weight Size
158 lbs. inches - 28 W x 56 L x 37 H
72 kg cm - 72 cm W x 143 cm L x 94 cm H
• Compact footprint correctly loads hips while protecting the lower from injury.
• Easy ingress/egress for deconditioned users.
• Linear bearings allow a smooth, quiet motion and are fully enclosed for safety.
Seated Calf - Product No. 5450
Top View
length
width
Isometric View
width
length
Total Weight Size
51 kg cm - 59 cm W x 135 cm L x 92 cm H
• Seat moves with input arm for maintenance of alignment.
• Kneepads adjust for tibia length and range of motion
• Quick release support requires only a 1/4 turn to engage.
113 lbs. inches - 23 W x 53 L x 36 H
Technical
Specification
Page 2-7
Cybex Plate Loaded Owner’s Manual
Advanced Pulldown - Product No. 5261
Top View
length
width
Isometric View
width
length
Total Weight Size
240 lbs. inches - 44 W x 73 L x 76 H
109 kg cm - 112 cm W x 186 cm L x 193 cm H
• “Free float” handles encourage a user pull to the center rather than “behind the neck”.
• Neutral handles allow a single-axis motion in the sagital plane.
• Dual-Axis technology provides an innovative “user-defined” motion that allows each user
to determine their optimal path, also boosting the effective loading in the muscle.
• UMHW wear guards protect frame finish from leaning weight plates.
Advanced Chest - Product No. 5226
Total Weight Size
69 kg cm - 158 cm W x 190 cm L x 72 cm H
• Dual-Axis technology provides an innovative “user-defined” motion that allows each user
to determine their optimal path, also boosting the effective loading in the muscle.
• Adjustable start position allows appropriate range and improves safety while a footrest
increases comfort and support.
Technical
Specifications
Page 2-8
• UMHW wear guards protect frame finish from leaning weight plates.
Top View
length
width
Isometric View
width
153 lbs. inches - 62 W x 75 L x 28 H
length
Cybex Plate Loaded Owner’s Manual
Advanced Incline - Product No. 5251
Top View
length
width
Isometric View
width
length
Total Weight Size
90 kg cm - 160 cm W x 163 cm L x 97 cm H
• Dual-Axis technology provides an innovative “user-defined” motion that allows each user
to determine their optimal path, also boosting the effective loading in the muscle.
• The path of motion is comparable to a 30
• Adjustable start position allows appropriate range and improves safety while a footrest
increases comfort and support.
• UMHW wear guards protect frame finish from leaning weight plates.
198 lbs. inches - 63 W x 64 L x 38 H
o
incline.
Advanced Overhead - Product No. 5221
Top View
length
width
Isometric View
width
length
Total Weight Size
174 lbs. inches - 36 W x 46 L x 52 H
79 kg cm - 91 cm W x 117 cm L x 132 cm H
• Dual-Axis technology provides an innovative “user-defined” motion that allows each user
to determine their optimal path, also boosting the effective loading in the muscle.
• Choice of barbell or neutral grips provides variability based on user goal and limitation.
• ROM is adjustable via seat height manipulation in six, 1 1/2” increments.
• UMHW wear guards protect frame finish from leaning weight plates.
Specifications
Technical
Page 2-9
Row - Product No. 5265
Cybex Plate Loaded Owner’s Manual
Top View
length
width
Isometric View
width
length
Total Weight Size
260 lbs. inches - 34 W x 58 L x 73 H
118 kg cm - 86 cm W x 148 cm L x 185 cm H
• Overhead pivot geometry provides a more natural arc of motion.
• “Traditional” pattern that benefits from superior biomechanical alignment and geometry.
• UMHW wear guards protect frame finish from leaning weight plates.
T-Bar Row - Product No. 5580
Top View
length
width
width
Isometric View
length
Total Weight Size
74 kg cm - 84 cm W x 201 cm L x 59 cm H
• Plate loading from the front and rear of the unit provides true variable resistance, allowing
rear-loaded weight to be lifted at a lower effective resistance with decreased effects of
inertia.
• Choice of grips includes a neutral position for individual preference and anatomical
limitation.
162 lbs. inches - 33 W x 79 L x 23 H
Technical
Specifications
Page 2-10
Cybex Plate Loaded Owner’s Manual
Converging Plate Loaded Chest Press - Product No. 5227
Top View
length
width
Isometric View
width
length
Total Weight Size
83 kg cm - 137 cm W x 145 cm L x 135 cm H
• Independent arm geometry to ensure “equal” strength development, eliminating the
opportunity for one arm to dominate the motion.
• Adjustable start position allows appropriate range and improves safety while a footrest
increases comfort and support.
• UMHW wear guards protect frame finish from leaning weight plates.
182 lbs. inches - 54 W x 57 L x 53 H
Converging Plate Loaded Incline Press - Product No. 5252
Top View
length
width
Isometric View
width
length
Total Weight Size
182 lbs. inches - 51 W x 61 L x 41 H
83 kg cm - 130 cm W x 155 cm L x 104 cm H
• Independent arm geometry to ensure “equal” strength development, eliminating the
opportunity for one arm to dominate the motion.
• The path of motion is comparable to a 30
• Adjustable start position allows appropriate range and improves safety while a footrest
increases comfort and support.
• UMHW wear guards protect frame finish from leaning weight plates.
o
incline.
Technical
Specifications
Page 2-11
Cybex Plate Loaded Owner’s Manual
Converging Overhead Press - Product No. 5222
Top View
length
width
Isometric View
width
length
Total Weight Size
164 lbs. inches - 51 W x 49 L x 52 H
74 kg cm - 130 cm W x 125 cm L x 132 cm H
• Unilateral input arms with converging-axis motion allow greater muscular stimulation over
“traditional” fixed arm presses while choice of grips provide variability based on goal and
anatomical limitations.
• ROM is adjustable via seat height manipulation in six, 1 1/2” increments.
• UMHW wear guards protect frame finish from leaning weight plates.
Rear Delt - Product No. 5255
Total Weight Size
65 kg cm - 84 cm W x 146 cm L x 101 cm H
• “Virtual pivot” axis allows the handles to float into optimal position throughout the range of
motion.
• Chest pad adjusts for varying arm lengths and provides a reference point for torso
stabilization.
Technical
Specifications
Page 2-12
• UMHW wear guards protect frame finish from leaning weight plates.
Top View
length
width
Isometric View
width
144 lbs. inches - 33 W x 57 L x 40 H
length
Cybex Plate Loaded Owner’s Manual
Arm Extension - Product No. 5286
Top View
length
width
Isometric View
width
length
Total Weight Size
92 kg cm - 152 cm W x 102 cm L x 142 cm H
• Independent arm geometry to ensure “equal” strength development, eliminating the
opportunity for one arm to dominate the motion.
• Angled arm pad and floating input arm allow user to adjust starting position for comfort
and stability.
• The input arm automatically adjusts to accommodate varying forearm lengths and a
neutral grip position allows full extension without shoulder rotation.
• Adjustable seat height allows user to align axis of rotation based upon height and arm
length.
202 lbs. inches - 60 W x 40 L x 56 H
Technical
Specifications
Page 2-13
Cybex Plate Loaded Owner’s Manual
Arm Curl - Product No. 5281
Top View
length
width
Isometric View
width
length
Total Weight Size
69 kg cm - 152 cm W x 102 cm L x 142 cm H
• Input arms are angled to fit the users natural carrying angle.
• Independent arm geometry to ensure “equal” strength development, eliminating the
opportunity for one arm to dominate the motion.
• Rotating handles accommodate the user’s ability to achieve supination relative to their
goal and are angled slightly for proper wrist/grip alignment.
• Adjustable seat height allows user to align axis of rotation based upon height and arm
length.
153 lbs. inches - 60 W x 40 L x 56 H
Technical
Specifications
Page 2-14
Cybex Plate Loaded Owner’s Manual
Smith Press - Product No. 5341
Top View
length
width
Isometric View
width
length
Total Weight Size
248 kg cm - 214 cm W x 127 cm L x 214 cm H
• Fifteen-pound take-off weight allows users of all levels the ability to exercise.
• Features a 90. path of motion for adaptability to all exercises.
• Bar adjusts in six-inch increments with safety stops every two-inches.
• Linear bearings allow a smooth, quiet motion and are fully enclosed for safety.
545 lbs. inches - 84 W x 50 L x 84 H
Technical
Specifications
Page 2-15
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Technical
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Page 2-16
Cybex Plate Loaded Owner’s Manual
3 - General Exercise Guidelines
Training Suggestions
Before you workout
Prior to starting a training program, get a complete physical exam to make sure your physician
agrees that you are ready. Always warm-up your muscles before a workout. Slow stretching
(no bumping) and a 5 - 10 minute cardio workout are recommended. Continue with a lighter
set (50% of normal of intended exercises). Proper breathing is very important. Exhale during
muscle exertion, and inhale while returning to the start position. Start your program
conservatively. Choose weights you can easily lift in the first weeks. Always perform the full
range of motion--unless you have an injury (then consult a professional trainer). Your Cybex
dealer can help you find one. Know the terms? A “repetition” (rep) is defined as one complete
movement through an exercise, returning to the start position. A “set” is a continuous series of
reps. usually between 6-15.
During your workout
The number of reps. you perform in a set depends on your goal. To build muscle and
strength, do fewer reps. (6-8) with heavier weight. To firm your muscles, reduce fat, and build
endurance, do more reps. (12-15) with lighter weight. Never “cheat” by shortening the range
of motion, bouncing the weight, or shifting your posture. This may allow you to lift more
weight, but it is dangerous and less effective. Catch your breath between sets, then continue.
When “circuit training,” move briskly to the next exercise; when doing multiple sets on one
exercise; when doing multiple sets on one exercise, rest 45-90 seconds, then do the next set.
Work up to three sets per exercise. When you can perform the desired reps and sets for any
exercise, increase the weight by a half or full plate.
Designing your workout
Circuit training is a good way to start. This involves doing one set per exercise, then moving to
the next exercise, pausing only briefly between them (to keep your heart and breath rate up)
until completing a balanced “circuit” of 8-10 exercises for your entire body. Then repeat the
circuit. After several weeks, you can move into multiple sets (3 in a row) per exercise if you
choose. For both of these, exercise the complete body every other day, up to three times a
week (A full day’s rest, plus proper nutrition and hydration, are required for optimum
muscle-building or toning.) Alternatively, work out half your body one day (e.g. the upper body),
and the other half the following day (e.g. the lower body). To reduce muscle soreness, end each
series of sets for a given muscle with a set of increased reps and lighter weights. At the end of
your workout, cool down in a similar way to your warm-up.
General
Exercise
Guidelines
Page 3-1
Cybex Plate Loaded Owner’s Manual
Glossary
Abduction - movement away from the mid-line of the body.
Acceleration - the rate at which an object’s velocity changes with time; that is the change of
velocity divided by the time interval.
Accuracy - freedom from error. Degree of conformity of a measure to a standard or a true
value.
Action Line -the direction of pull created by the fibers or tendons of the muscle at the point of
application.
Active Insufficiency - a two joint muscle loses the ability to cross-bridge (generate force) due
to full shortening over its greatest anatomical length and tension created in an opposing muscle
(antagonist).
Active Range of Motion - the degree of motion that occurs between two adjacent segments
through voluntary contraction of the agonist.
Active Stabilization - provided by an internal force. Static stabilization is provided through an
isometric contraction where dynamic stabilization is a series of motions. Dynamic stabilizers
maintain the relative positions of the segments, preventing undesirable or unnecessary motions
due to external forces as well as artifacts of internal forces. May also refer to the concentric/
eccentric contractions of a muscle acting in a force couple to produce motion while
maintaining a relatively fixed axis of rotation.
Adipose tissue - fat tissue.
Adduction - movement towards the mid-line of the body.
Agonist - (prime mover) the muscle most involved in producing a movement.
Aerobic - utilizing oxygen.
Aerobic Endurance - the ability to persist in physical activities that rely heavily upon oxygen
for energy production.
Anabolic - pertaining to the synthesis of complex substances from simpler substances, especially to the synthesis of body proteins from amino acids.
Anaerobic - without oxygen.
General
Exercise
Guidelines
Page 3-2
Anaerobic Endurance - the ability to persist in physical activities of short duration that require
high rates of energy expenditure. These high rates of energy expenditure cannot be met solely
by aerobic metabolism.
Cybex Plate Loaded Owner’s Manual
Anthropometrics - measurements and relationships of length and girth of body parts.
Antagonist - the muscle in opposition to the agonist.
Anatomical Position - standing erect, with feet and palms facing forward.
Anatomical Pulley - a bone or skeletal prominence that alters the direction of the pull of a
muscle to increase the muscle’s mechanical advantage.
Anatomy - geography, naming by orientation and/or apparent capability (non-functional).
Anchor Points - the points at which a load enters and exits the body and/or limb.
Anterior - anatomical term meaning towards the front. Same as ventral.
Assistant Mover - a muscle that is less effective at performing a specified motion, but does
have a small degree of mechanical ability to help the prime mover. There are many borderline
cases.
Atrophy - reduction in size of cells and tissues.
Axis of Rotation - imaginary line or point which an object rotates.
Bilateral - refers to both sides.
Biolocomotion - a perspective/description of the human body and its mechanics based upon
locomotion. All animals with legs (regardless of numbers) move with the same mechanics.
Gravity is the common denominator.
Biomechanics - analysis of the load placed on a joint by both the muscle and resistance.
Anatomy, Kinesiology, and Physics = Engineering.
Body Composition - the component parts of the body - mainly fat and
fat-free weight.
Calorie - a unit of work or energy equal to the amount of heat required to raise the temperature
of 1 g of water to 1 degree C.
Cam - a mechanical device used to vary leverage.
Carbohydrate - a chemical compound consisting of carbon, hydrogen and oxygen atoms in
specified arrangements. Carbohydrates are major components of food such as bread, potatoes
and rice.
General
Exercise
Guidelines
Page 3-3
Cybex Plate Loaded Owner’s Manual
Cardiovascular - pertaining to the heart and blood vessels.
Cartilage - there are several types. Hyaline cartilage is a relatively thin covering on the ends of
many bones. It forms a smooth, resilient, low friction surface for the movement of one bone
on another. Wedges of cartilage (fibrocartilage) called menisci, disks and labrums are to
increase stability, provide shock absorption, and to facilitate motion in some joints.
Center of Gravity - the center of a body’s mass. In the human body, it is the point which all
parts are in balance with one another. The COG may be within the body, altered by the position
of the body even to the point of being outside the body (pike position), or altered by the
addiction of load to specific body areas.
Circumduction - a circular movement permitted at ball and socket, condylar and saddle joints.
Consists of flexion, abduction, extension and adduction in sequence.
Circuit Training - a conditioning program consisting of a number of exercises performed at
“stations”. Usually, a given exercise is performed at a station within a specified time; then the
athlete moves to the next station, with its own particular exercise and specified time, then to the
next station, and so on.
Closed Chain Kinetic Exercise - a series of rigid links interconnected by a series of
pincentered joints. These are constructed so that motion at one joint will produce motion at
all the joints in the system. Produces greater mechanical efficiency at the risk of increased
joint loading. Leg press, bench press.
Close-Packed Position - all synovial joints have a position where joint surfaces are maximally
congruent and the ligaments and capsule are maximally taut.
Collagen - a fibrous protein that serves as the major component of ligaments and tendons.
Compression - two forces acting along the same line towards each other that constitute a
compressive load or compressive stress.
Concentric action - contraction of a muscle resulting in shortening of the muscle.
Connective Tissue - comprised of mostly the proteins collagen and elastin with water;
includes tendons, ligaments, bursae, cartilage, disks, menisci, fascia and bone.
Cross-bridge - the connection and intertwining of the actin and myosin filaments in a myofibril
relative to a muscular contraction.
Curvilinear Motion - the frequently occurring combination of rotatory and translatory motions.
General
Exercise
Guidelines
Page 3-4
Distraction - two forces acting along the same line and in opposite directions, they constitute
a distractive, tensile load or tensile stress.
Diathrodial Joint - ball and socket joint.
Distal - furthest from the attached end of the limb; away from the body.
Cybex Plate Loaded Owner’s Manual
Dorsal - pertaining to the back; opposite of ventral, palmar or plantar.
Dorsiflexioni - movement of the foot up in the sagitial plane; movement toward the leg.
Eccentric - muscle action in which tension is developed in the muscle while it is lengthening.
Negative work is performed.
Eccentric Action - a muscle contraction incapable of overcoming the resistance imposed;
the overall muscle length increases.
Endurance - the ability to persist in performing some physical activity.
Energy - the capacity to perform work.
Energy (kinetic) - energy associated with motion.
Energy (potential) - energy by virtue of position.
Energy System - one of three metabolic systems involving a series of chemical reactions
resulting in the formation of waste products and the manufacture of ATP.
Eversion - movement of the sole of the foot outward; opposite of inversion.
Extension - movement at a joint, bringing two parts into or towards a straight line, increasing
the angle of the joint. Returning to anatomical position from a position of flexion in the sagitial
plane.
External Force - a push or pull on the body that arises from a source outside the body.
External Rotation - movement of the anterior surface of a segment away from the mid-line;
also termed lateral rotation.
Fast-twitch Fibers - skeletal muscle fibers most active in short-duration, intensive exercise,
e.g., in sprints and jumps.
Fatigue - the inability to maintain a given level of physical performance.
Flexibility - the range of movement of a specific joint or group of joints, influenced by the
associated bones and bony structures, muscles, tendons and ligaments.
Flexion - movement about a joint in which bones on either side of the joint are brought closer
together, decreasing the angle of the joint. Joint movement away from anatomical position,
occurring within the sagitial plane.
Foot-pound - the work required to move one pound of resistance one foot in distance.
General
Exercise
Guidelines
Page 3-5
Cybex Plate Loaded Owner’s Manual
Force - an interaction between two objects, in the form of a push or pull, that may or may not
produce motion, Force = mass x acceleration.
Force Angle - (FA) the angle between the action line and the lever, on the side of the joint
axis.
Force Couple - concentric/eccentric contractions of opposing muscles acting to produce
motion while maintaining a relatively fixed axis of rotation.
Frontal Plane - (coronal) imaginary line that divides the body into anterior and posterior
halves; lies at a right angle to the sagittal plane.
Fulcrum - the support on which a lever rotates in moving or lifting.
Hyperextension - continuation of the movement of extension past the neutral position.
Hypertrophy - increased cell size leading to increased tissue size.
Impulse - the change in momentum.
Inertia - the tendency of a body to remain at rest or continue in motion unless disturbed by
an external force.
Inferior - a lower position upon or within the body.
Insertion - the more distal attachment site of a muscle. The movable part or attachment of a
muscle as opposed to origin.
Intermittent Work - work sessions interrupted by rest sessions.
Internal Forces - act on the body and arise from sources within the human body.
Inversion - moving the sole of the foot inward. Opposite of eversion.
Isokinetic - action in which the rate of movement is constantly maintained through a specific
range of motion even though maximal force is exerted.
Isokinetic Contraction - a muscular contraction through a range of motion at a constant
velocity.
Isometric - a contraction in which movement is produced but no movement occurs.
General
Exercise
Guidelines
Page 3-6
Isometric (static) Contraction - a muscular contraction in which there is no change in the
angle of the involved joint(s) and little or no change in the length of the contracting muscle.
Isotonic - a contraction in which movement is produced.
Medial Rotation - movement around an axis and toward the mid-line of the body. Also
termed internal rotation.
Medial - aspect nearest the mid-line of the body; pertaining to the center. Opposite of lateral.
Metabolism - the sum total of the chemical changes or reactions occurring in the body.
Cybex Plate Loaded Owner’s Manual
Moment Arm - (MA) the shortest distance between the action line and the joint axis.
Momentum - determined by mass x velocity. Will remain constant unless the object is acted
upon by another force.
Muscle Contraction - shortening of a muscle and/or development of tension in a muscle.
Muscular Endurance - the ability of a muscle or muscle group to perform repeated
contractions against a light load for an extended period of time.
Neutral - a point between the two extremes of a joint’s range of motion.
Obesity - excess body fat.
Open Kinematic Chain - the ends of the limbs are free to move without causing motion at
another joint. Open chain motions are not predictable because the joints amy function either
independently or in unison. Less mechanically efficient, therefore more stress is placed upon
muscular tissue.
Origin - attachment of a muscle that remains relatively fixed during muscular contraction.
Overload - to exercise a muscle or muscle group against resistance greater than that which is
normally encountered. The resistance (load) can be maximal or near-maximal.
Passive Insufficiency - a two-joint muscle loses the ability to cross-bridge (generate force)
due to full lengthening over its greatest anatomical length due to force created in an opposing
muscle.
Passive Stabilization - due to noncontractile components. Internal stabilization is created by
connective tissue (muscular support is not provided anatomically or physiologically) and external
stabilization is provided by a bench or brace.
Plane of Motion - a two-dimensional flat surface running through an object. Motion occurs in
the plane or parallel to the plane.
Plantar - anatomical term referring to the sole or bottom.
Plantarflexion - movement of the foot down in the sagittal plane; movement away from the
leg.
Posterior - anatomical term meaning toward the back. Opposite of anterior.
Potential Energy - energy by virtue of position.
Power - the product of force and velocity. Work divided by time.
General
Exercise
Guidelines
Page 3-7
Cybex Plate Loaded Owner’s Manual
Prime Mover - (agonist) a muscle that is mechanically optimal to produce a specific motion
at a joint. There can be more than one prime mover for a particular motion, and a specific
muscle can be a prime mover for more than one motion at a joint.
Progressive Resistance - overloading a muscle or muscle group consistently throughout the
duration of a weight-resistance program.
Pronation - a triplanar motion at the subtalar joint consisting of abduction, depression and
eversion, resulting in lowering of the longitudinal arch of the foot. Position of the forearm with
the palm facing down.
Protein - a basic foodstuff containing amino acids.
Proximal - towards the attached end of the limb or origin.
Range of Motion - the amount of motion available to a joint within the anatomical limits of the
joint structure. Can be classified as Passive (movement produced via a force outside the limb),
Active (movement produced by muscles within the limb) or Resisted (movement challenged
under additional load). The amount of resistance will affect the range of motion with direct
proportion.
Reciprocal Inhibition - contraction of agonist causes relaxation of antagonist.
Reliability - the extent to which an experiment, test or measuring procedure yields the same
results on repeated trials. Also known as reproducibility or repeatability.
Repetition Maximum (RM) - the maximum load that a muscle or muscle group can lift in a
given number of repetitions before fatiguing. For example, an eight-RM load is the maximum
load that can be lifted eight times.
Repositioners - muscles that lift the extremity and move it to a new location allowing the
prime movers to again accept load or propel.
Response - a sudden temporary adjustment in physiological function brought on by a single
exposure to exercise, e.g., the rise in heart rate associated with an exercise bout.
Rotary Motion - (radial or angular) the movement of an object around a fixed axis in a curved
path.
S.A.I.D. Principle - Specific Adaptation to Imposed Demand. A muscle will gain strength in
the specific ranges of motion and speeds in which it is trained.
Sagittal Plane - Imaginary line that divides the body, or any of its parts, into right and left
sections.
General
Exercise
Guidelines
Page 3-8
Scoliosis - a lateral curvature of the vertebral column, usually in the thoracic area.
Secondary Joint - hinge joints that have a singular function (elbow/knee). Muscles are
situated on either side of these joints in virtual, if not real, pairings.
Set - in an interval training program, a group of work and relief intervals. In weight lifting, the
number of repetitions performed consecutively without resting.
Cybex Plate Loaded Owner’s Manual
Shear - two parallel forces applied in opposite directions that are not in line with each other
constitute a shearing load or stress. The site of muscular attachment is the axis around which
the forces of shear develop. This becomes the “force axis” as opposed to the anatomical axis.
Shunt Muscle - directs the greater part of its contractile force along the bone it is moving
(creating greater force towards compression/stabilization). The brachioradialis is a shunt
during an arm curl.
Skeletal Muscle - muscle controlling skeletal movement that is normally under voluntary
control.
Skewing - the result of a vector shift through a limb or system.
Sliding Filament Theory - a muscle shortens or lengthens because the thick and thin
myofibrils slide past one another without the filaments changing length.
Slow-twitch Fibers - skeletal muscle fibers characterized by relatively slow contraction times
and great capacity for the aerobic production of adenosine triphosphate.
Sprain - the permanent deformation of the structure due to excessive or prolonged stress/
strain.
Spurt Muscle - directs the greater part of its force across the bone it is moving rather than
along it (creating greater effort towards motion). The biceps is a spurt during an arm curl.
Stabilizer - a muscle that steadies or supports a joint in order that another active muscle may
have a firm base upon which to pull.
Static contraction - a muscular contraction that does not involve changes in the angle of the
joint(s) involved.
Steady state - that state of physiological stability wherein the energy demands of the body
can be met relatively easily for a prolonged period of time.
Strain - the deformation of the structure as the result of stress.
Strength - the ability to exert muscular force briefly.
Stress - the force created within a structure when placed under load.
Submaximal exercise - usually exercise at less than maximal intensity, but may also refer to
exercise of less than maximal duration.
Superior - a higher position upon or within the body.
General
Exercise
Guidelines
Page 3-9
Cybex Plate Loaded Owner’s Manual
Synergist - occurs during the action of two muscles, both of which have a common joint
action and each of which has a second action that is antagonistic or opposing to the other.
True synergy is simply the stabilization of one muscle to prevent any action in one of the
joints traversed by a multi-joint muscle.
Synovial Fluid - transparent, viscous lubricating fluid found in joint cavities, bursae and tendon
sheaths.
Tendons - cords of dense fibrous tissue that connect muscle to bone.
Tertiary Joint - a complex joint structure (wrist/ankle-subtalor), designed for finely controlled
movements.
Torque - the ability of a force to produce movement around an axis.
Training - a program of exercise designed to improve the skills and increase the energy
capacities of an athlete for a particular event.
Translatory Motion - (linear) the movement of an object in a straight line.
Unilateral - refers to only one side.
Validity - the extent to which a measurement or information is relevant or meaningful;
appropriate to the end in view and supported by objective truth.
Vector - an arrow which represents a force’s point of application, action line or direction
indicating pull or magnitude of force being exerted.
Vector Shift - the alteration of a load as it is transferred between the anchor points through a
segment’s kinematic chain.
Velocity - the rate at which an objects position changes with time; that is the total change in
position divided by the total change in time: V-d/t.
Weight - the weight of an object is the gravitational force exerted on it by the earth. W=mg,
where g = gravitational acceleration.
Work - W = Fd. The amount of work performed is equivalent to the force applied to an object
times the distance the object is moved.
General
Exercise
Guidelines
Page 3-10
Single-Set & Circuit Training Diary
Reps
Plates
Date
Pad
Seat
MACHINE
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
NAME
INSTRUCTOR
Single-Set & Circuit Training Diary
Reps
Plates
Date
Pad
Seat
MACHINE
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Multiple-Set Training Diary
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
Set
Date
Plates
Pad
Seat
MACHINE
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
NAME
INSTRUCTOR
Multiple-Set Training Diary
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
Set
Date
Plates
Pad
Seat
MACHINE
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Plates
Reps
Cybex Plate Loaded Owner’s Manual
4 - Exercises
Obliques
Adductors
Wrist
&
Forearm
Flexors
Trapezius
Teres Major
Latissimis Dorsi
Triceps
Erector Spinae
Gluteus Maximus
Hamstrings
Gastrocnemius
Deltoid
Pectoralis
Biceps
Brachialis
Rectus Abdominus
Hip Flexor Group
Adductors
Quadriceps
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Read and understand all instructions and warnings prior to using equipment.
Note: See the general training suggestions in Chapter 3 and all of the safety related
information located in Chapter 1.
Squat Press
Specifications:
Take-off weight: 80 lbs. (36 kg) at carriage release height
Resistance type: Variable
Effective lifting ration: 100% at mid-range
Muscles Trained
Primary - Quadriceps, Gluteal Group, Hamstrings
The Cybex Plate Loaded Squat Press provides true variable
resistance exercise for the lower body in a compact
plate-loaded format. The rotary mechanism allows a natural arc
movement to be performed by the combined hip and knee
motions and the four bar linkage serves to maintain the correct
ankle position throughout the range of motion. The joint
positioning throughout the path provides a favorable knee/toe
relationship reducing any detrimental forces to the knee.
Instructions
1. Load appropriate resistance evenly.
2. Locate feet securely on the footplate and lift.
3. Lift the carriage and pushdown on the rear
handles to release the carriage stop.
4. Grip the forward handles lightly.
5. Lift/lower the resistance with smooth, controlled movements while maintaining the hips
and shoulders against the back pad. DO NOT HYPEREXTEND (“LOCK OUT”) KNEES.
6. With the carriage in the up position, pull the rear handles up and lower the carriage onto
the support.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Leg Press
Specifications:
Take-off weight: 50 lbs. (22.7 kg) total
Resistance type: Constant
Effective lifting ratio: 70%
Muscles Trained
Primary - Quadriceps, Gluteals, Hamstrings
The Cybex Plate Loaded Leg Press offers effective lower body
exercise in a compact, plate-loaded format. The unique
interlock weight release system protects the user from
releasing the carriage unintentionally, while the angled
non-skid footplate promotes heel contact throughout the
complete range of motion. Plates are loaded from hip height
for ease of use and safety. The back rest is easily adjustable in
three positions to allow training flexibility. The fully enclosed
linear bearing mechanisms yield a clean, pleasing design and
prevent the user from contact with moving parts and shaft
grease.
Instructions
1. Load the appropriate resistance evenly.
2. Select desired back pad angle by pulling up
on the detent strap located below the seat
pad and moving the back pad to desired
position.
3. Locate feet securely on the footplate.
Maintain contact with non-slip material.
4. Lift the carriage and rotate carriage stops to
the UNLOCKED position. Grip stabilization
handles lightly.
5. Lower/lift the resistance with smooth, controlled movements while maintaining hips and
shoulders against the back pad. DO NOT HYPEREXTEND (“LOCK OUT”) KNEES.
6. With legs extended, rotate carriage stops to the LOCKED position. Lower carriage onto
stops.
7. When performing calf exercise, ensure carriage stops are in the LOCKED position.
Maintain contact with the non-slip material.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Hack Squat
Specifications:
Take-off weight: 50 lbs. (22.7 kg) total
Resistance type: Constant
Effective lifting ratio: 70%
Muscles Trained
Primary - Quadriceps, Gluteals, Hamstrings
The Cybex Plate Loaded Hack Squat Station extends the foot
platform out slightly from the glide path of the carriage to
prevent knee movement forward of the foot and protect the
knee from anterior shear. The unit also offers fully enclosed
linear bearing systems and convenient plate loading at hip
height; six weight storage sleeves are incorporated into the
machine frame to store plates which are not in use.
Instructions
1. Load the appropriate resistance evenly.
2. Locate feet securely on the footplate,
maintaining shoulders against back and
shoulder pads to ensure proper positioning.
3. Press up to lift the carriage and rotate
carriage stops to the UNLOCKED position.
Grip the stabilization handles lightly.
4. Lift/lower the resistance with smooth,
controlled movements while maintaining
shoulders and back flat against pads. DO
NOT HYPEREXTEND (“LOCK OUT”) KNEES.
5. With legs extended, rotate the carriage
stops to the LOCKED position.
Lower carriage onto stops.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Leg Extension
Specifications:
Take-off weight: 14 lbs. (6.4 kg) per arm
Resistance type: Near Constant
Effective lifting ratio: 100% at full extension
Muscles Trained
Primary - Quadriceps
The Cybex Plate Loaded Leg Extension utilizes a direct-link
mechanism to provide an optimal resistance profile throughout
the range of motion. The seat back has seven adjustment
increments for correct knee alignment and low back support. The
tibia pad adjusts for variation in tibia length and the input arm
allows for adjustment without altering the range of motion.
Instructions
Axis of Rotation
1. Load the appropriate resistance
2. Adjust the tibia pad so the pad rests just
above the ankle.
3. Adjust the back pad to align the knee with
the machines axis of rotation.
4. Grip the handles lightly.
5. Lift/lower the resistance with smooth, controlled movements.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Kneeling Leg Curl
Specifications:
Take-off weight: 13 lbs. (5.9 kg) total
Resistance type: Variable
Effective lifting ratio: 42% at full extension
Muscles Trained
Primary - Hamstrings
The Cybex Plate Loaded Kneeling Leg Curl provides superior
positioning when compared to conventional standing leg curls
because of the knee axis of rotation alignment. The kneeling
position aligns the axis of the kneeling leg so that the user only
has to level their hips for proper alignment on the exercised leg.
The flexed hip position and the use of elbow pads and handles
help to limit low back hyper-extension while providing a position
similar to that of the Seated Leg Curl.
Instructions
1. Load the appropriate resistance.
NOTE: The following instructions are for
exercising the left leg.
2. Release the detent pin at the end of the
lower leg pad and rotate to the left side.
3. Release the left knee support detent pin and allow support to hang free.
4. Raise the right knee support to the locked position.
5. Position the right knee in the knee support.
6. Position yourself on machine and rest your elbows on the support pads, gripping the
handles lightly.
7. Level hips and tighten your abdominal and back muscles to control excessive movement.
8. Lift/lower the resistance with smooth, controlled movements.
9. Repeat the above steps for the right leg.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Rotary Calf
Specifications:
Take-off weight: 22 lbs. (10 kg) total
Resistance type: Variable
Effective lifting ratio: 225% at take-off
Muscles Trained
Primary - Gastrocnemius, Soleus
The Cybex Plate Loaded Rotary Calf provides the
user the ability to perform a variable resistance calf
exercise where the foot moves through its natural
arc. The upright seated position places the
resistance at the hips to alleviate spinal
compression while the seat adjusts for leg length
and range of motion.
Instructions
1. Load the appropriate
resistance.
2. Sit with back firmly against
back pad, place feet at hip
width with the balls of each
feet securely in the middle of
the footbar.
3. Adjust seat to allow a slight
bend in the knees. Grip the
handles lightly.
4. Maintaining knees slightly
bent, press toes forward
through the arc of motion.
5. Lift/lower the resistance with
smooth, controlled
movements.
Exercises
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Cybex Plate Loaded Owner’s Manual
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Exercises
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Cybex Plate Loaded Owner’s Manual
45o Calf
Specifications:
Take-off weight: 33 lbs. (15 kg) total
Resistance type: Constant
Effective lifting ratio: 70%
Muscles Trained
Primary - Gastrocnemius, Soleus
The Cybex Plate Loaded 45o Donkey Calf places the load at the
hips to alleviate spinal compression. The machine is easy to
position yourself, ideal for users of all levels.
Instructions
1. Load the appropriate resistance evenly.
2. Position yourself with back firmly against
the back pad, balls of feet resting on the
non-skid footplate.
3. Extend legs while maintaining a consistent
slight bend in the knees. DO NOT
HYPEREXTEND (“LOCK OUT”) KNEES.
4. With a smooth, continuous motion, press
up on balls of feet. Pause briefly in the lifted
position.
5. Lift/lower resistance with smooth, controlled
movements.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Seated Calf
Specifications:
Take-off weight: 38 lbs. (17.2 kg) per arm
Resistance type: Near Constant
Effective lifting ration: 250%
Muscles Trained
Primary - Soleus
Secondary - Gastrocnemius
The Cybex Plate Loaded Seated Calf allows training of the calf
musculature without the hips or back having to support the
load. The seated position increases the involvement of the
soleus muscle for a unique training stimulus. The knee pads
assembly adjust for tibia length providing safe and comfortable
exercise.
Instructions
1. Load appropriate resistance evenly.
2. With feet securely on footplates, adjust knee
pads to allow comfortable positioning.
3. Lift and rotate release knob 1/4 turn counter
clockwise.
4. Lift and lower weights with smooth,
controlled movements, exercising within
a comfortable range of motion.
5. With the input arm at the top of the motion,
rotate 1/4 clockwise into support position.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Advanced Pulldown
Specifications:
Take-off weight: 10 lbs. (4.5 kg) total
Resistance type: Near Constant
Effective lifting ration: 70%
Muscles Trained
Primary - Latissimus Dorsi, Teres Major
Secondary - Biceps, Brachioradiali, Lower Trapezius
The Cybex Plate Loaded Advanced Pulldown incorporates Dual
Axis Technology to provide the user with the ability to define
their path of motion in addition to providing a second direction
of resistance. The second direction of resistance reduces the
biceps involvement to help target the lats. The path through
which the plates travel creates a variable resistance effect
consistent with the strength profile of the movement. Two
handle positions are provided. The outside handles allow the
user to perform the advanced movement while the narrow
handles allow a narrow pulldown to be performed.
Instructions
1. Load appropriate resistance evenly.
2. Adjust the thigh pads to allow access and
stabilization while performing the exercise.
3. Grasp the outside handles and sit down
with knees under the thigh pads.
4. Lean back slightly and maintain this
position.
5. Maintaining shoulder position, move the
handles outward first and then bring elbows
to the sides of the body. Be sure to keep
the elbows directly beneath the hands
throughout the entire range of motion.
Exercises
Page 4-19
Cybex Plate Loaded Owner’s Manual
6. Return to the overhead position by allowing the shoulder blades to move as needed, but
maintaining the lateral resistance by not letting the handles to touch at the top.
NOTE: The narrow pulldown is performed using the parallel grips pulling the elbows down
along the sides from the front without pulling outward to the sides.
Exercises
Page 4-20
Cybex Plate Loaded Owner’s Manual
Advanced Chest
Specifications:
Take-off weight: 25 lbs. (11.3 kg) total
Resistance type: Near Constant
Effective lifting ration: 85%
Muscles Trained
Primary - Pectoralis Major
Secondary - Anterior Deltoids, Triceps
The Cybex Plate Loaded Advanced Chest incorporates Dual
Axis Technology to provide the user with the ability to define
their path of motion in addition to providing a second direction
of resistance while incorporating a subtle mechanically linked
coordination so that left and right arms follow the same path.
Dual Axis Technology also allows the user to perform a larger
range of motion while incorporating two directions of
resistance. The start position is adjustable to accommodate
personal preference and joint structure.
Instructions
1. Determine start position. When adjusting
place the arms on the center supports.
Raise pullbutton and move support to the
desired height.
NOTE: Check the position indicator to
insure that both supports are at
the same height.
2. Load appropriate resistance evenly.
NOTE: Be sure to load and unload weights
evenly.
3. Adjust body position on the bench such that
the handles at mid-chest.
4. Position feet firmly either on the floor or the foot support tube as desired.
Exercises
Page 4-21
Cybex Plate Loaded Owner’s Manual
5. Grip handles and position elbows out to the side. Maintain shoulders against back pad to
ensure proper positioning.
6. While pressing upward, simultaneously move the handles to the center with a smooth,
controlled movement.
NOTE: To perform a basic press movement, allow the arms to rest against the outer stops
while pressing without attempting to bring the arms together.
7. Return to the starting position without resting.
Exercises
Page 4-22
Cybex Plate Loaded Owner’s Manual
Advanced Incline
Specifications:
Take-off weight: 22 lbs. (10 kg) total
Resistance type: Near Constant
Effective lifting ration: 85%
Muscles Trained
Primary - Pectoralis Major
Secondary - Anterior Deltoids, Triceps
The Cybex Plate Loaded Advanced Incline incorporates Dual
Axis Technology to provide the user with the ability to define
their path of motion in addition to providing a second direction
of resistance while incorporating a subtle mechanically linked
coordination so that left and right arms follow the same path.
Dual Axis Technology also allows the user to perform a larger
range of motion while incorporating two directions of
resistance. The start position and seat height are adjustable to
accommodate personal preference and joint structure.
Instructions
1. Determine start position. When adjusting
place the arms on the center supports.
Release pullbutton and move support to
the desired height.
NOTE: Check the position indicator to
insure that both supports are
at the same height.
2. Load the desired amount of weight onto the
weight posts.
NOTE: Be sure to load and unload weights
evenly.
3. Adjust seat height such that the handles at
mid-chest.
4. Position feet firmly on the floor.
5. Grip handles and position elbows out to the side. Maintain shoulders against back pad to
ensure proper positioning.
Exercises
Page 4-23
Cybex Plate Loaded Owner’s Manual
6. While pressing upward, simultaneously move the handles to the center with a smooth,
controlled movement.
NOTE: To perform a basic press movement, allow the arms to rest against the outer stops
while pressing without attempting to bring the arms together.
7. Return to the starting position without resting.
Exercises
Page 4-24
Cybex Plate Loaded Owner’s Manual
Advanced Overhead
Specifications:
Take-off weight: 22 lbs. (10 kg) total
Resistance type: Near Constant
Effective lifting ration: 65%
Muscles Trained
Primary - Deltoids
Secondary - Triceps
The Cybex Plate Loaded Advanced Shoulder Press
incorporates Dual Axis Technology to provide the user with the
ability to define their path of motion in addition to providing a
second direction of resistance while incorporating a subtle
mechanically linked coordination so that left and right arms fol
low the same path. Dual Axis Technology also allows the user
to perform a larger range of motion while incorporating two
directions of resistance. To accommodate personal preference
and joint structure the Advanced Shoulder Press utilizes both a
barbell and a neutral grip. The seat mechanisms six height
adjustments offer a wide range of user height and range of
motion
Instructions
1. Load appropriate resistance evenly.
NOTE: Be sure to load and unload weights
evenly.
2. Adjust seat height so that handles are even
with the top of shoulders.
NOTE: Lowering the seat height reduces the
range of motion, raising the seat
height increases the range of
motion.
3. Select either barbell or neutral handgrips.
The barbell grip encourages motion in the
frontal plane while the neutral grip encour
ages motion in the sagittal plane. Movement in the sagittal plane is considered more
functional safer and as effective as movement in the frontal plane.
Exercises
Page 4-25
Cybex Plate Loaded Owner’s Manual
4. While pressing upward, simultaneously move the handles to the center with a smooth,
controlled movement.
NOTE: To perform a basic press movement, allow the arms to rest against the outer stops
while pressing without attempting to bring the arms together.
5. Return to the starting position without resting.
Exercises
Page 4-26
Cybex Plate Loaded Owner’s Manual
Row
Specifications:
Take-off weight: 2.2 lbs. (1 kg) total
Resistance type: Variable
Effective lifting ration: Variable, approximately 100% at mid-range
Muscles Trained
Primary - Latissimus Dorsi, Teres Major, Bicep and Middle Trapezius
Secondary - Posterior Deltoid
The Cybex Plate Loaded Row guides users through a natural
path of motion and below the wrists to maintain a neutral
position throughout the range of motion by utilizing an
overhead pivot. An adjustable chest pad provides upper body
support and proper positioning for any length of arm while
promoting upper back isolation. A foot support is included to
aid in stabilization.
Instructions
1. Load appropriate resistance evenly.
2. Adjust seat height so that arms are parallel
to floor.
3. Adjust chest pad to allow hands to grasp
either set of handles with arms fully
extended.
NOTE: Use of the vertical handles
emphasizes the latissimus dorsi
while the horizontal handles
emphasize the posterior deltoid.
4. Grasp the desired handles.
5. Pinch shoulder blades backward and
together.
6. Maintaining shoulder blade position and contact with chest pad, pull
handles toward body. Return arms to full extension without changing
shoulder blade position.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
T-Bar Row
Specifications:
Take-off weight: 41 lbs. (18.6 kg) total
Resistance type: Front weight post - near constant; center weight
post - variable
Effective lifting ration: Front weight post - 100% ; center weight post - 45%
Muscles Trained
Primary - Erector Spinae, Latissimus Dorsi, Teres Major, Bicep and Middle
Trapezius
Secondary - Posterior Deltoid
The Cybex Plate Loaded T-Bar Row allows the users to
perform a traditional T-Bar movement but with variable
resistance. Loading plates on the elevated center weight posts
provides both variable resistance as well as reduced
momentum. Dual handgrips are provided and the footplate
surface is angled for stability.
Instructions
1. Load appropriate resistance evenly. The
elevated center post provides a variable
resistance with a take-off load equal to
approximately 45% of the weight loaded. If
additional weight is required, the front
post may also be used.
2. Position feet securely on footplates and
grasp desired handle position.
3. With knees bent and back straight, pick up
the bar and position back slightly above
parallel with the floor.
4. Lift and lower weights with smooth,
controlled movements, maintaining proper
spinal position.
Exercises
Page 4-29
Cybex Plate Loaded Owner’s Manual
5. Keeping the knees bent and back straight, return handle to stop.
Exercises
Page 4-30
Cybex Plate Loaded Owner’s Manual
Converging Plate Loaded Chest Press
Specifications:
Take-off weight: 15 lbs. (7 kg) per arm
Resistance type: Near Constant
Effective lifting ration: 75%
Muscles Trained
Primary - Pectoralis Major
Secondary - Anterior Deltoids, Triceps
The Cybex Converging Plate Loaded Chest Press utilizes a
converging movement to provide for a more complete range of
motion while theindependent arm motion promotes muscular
balance. Start position and seat height are adjustable to
accomodate personal preference and joint structure.
Instructions
1. Adjust both input arm stops to desired starting
position.
NOTE: Double check to insure that both
supports are at the same height and that
each pullbutton is properly locked into
place.
2. Load the desired amount of weight onto the
weight posts.
NOTE: Be sure to load and unload weights
evenly.
3. Adjust seat height so that the handles are at mid-chest
4. Position feet firmly on the floor.
5. Grip handles and position elbows out to side. Maintain shoulders against back pad to
ensure proper positioning.
6. Press handles upward with smooth, controlled movements.
7. Return to start position without resting.
Exercises
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Exercises
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Cybex Plate Loaded Owner’s Manual
Converging Plate Loaded Incline Press
Specifications:
Take-off weight: 15 lbs. (7 kg) total
Resistance type: Near Constant
Effective lifting ration: 70%
Muscles Trained
Primary - Pectoralis Major
Secondary - Anterior Deltoids, Triceps
The CYBEX Converging Plate Loaded Incline Press utilizes a
onverging movement to provide for a more complete range of
motion while the independent arm motion promotes muscular
balance. Start position and seat height are adjustable to
accommodate personal preference and joint structure.
Instructions
1. Adjust both input arm stops to desired starting
position.
NOTE: Double check to insure that both
supports are at the same height and that
each pullbutton is properly locked into
place.
2. Load the desired amount of weight onto the
weight posts.
NOTE: Be sure to load and unload weights
evenly.
3. Adjust seat height so that the handles at mid-chest.
4. Position feet firmly on the floor.
5. Grip handles and position elbows out to side. Maintain shoulders against back pad to
ensure proper positioning.
6. Press handles upward with smooth, controlled movements.
7. Return to start position without resting.
Exercises
Page 4-33
Cybex Plate Loaded Owner’s Manual
6. Lift lower the weight with smooth, controlled movements.
Exercises
Page 4-34
Cybex Plate Loaded Owner’s Manual
Converging Plate Loaded Overhead Press
Specifications:
Take-off weight: 15 lbs. (7 kg) total
Resistance type: Near Constant
Effective lifting ration: 70%
Muscles Trained
Primary - Deltoids
Secondary - Triceps
The Cybex Converging Plate Loaded Overhead Press utilizes a
converging movement to provide for a more complete range of
motion while the independent arm motion simulates the motion
of a dumbbell press. The seat height is adjustable to
accommodate personal preference.
Instructions
1. Load the desired amount of weight onto the
weight posts.
NOTE: Be sure to load and unload weights
evenly.
2. Adjust seat height so that the handles are level
with top of shoulders.
3. Position feet firmly on the floor.
4. Grasp handles and press upward with smooth,
controlled movements.
5. Return to start position without resting.
Exercises
Page 4-35
Cybex Plate Loaded Owner’s Manual
4. Lift and lower the weight with smooth, controlled movements.
Exercises
Page 4-36
Cybex Plate Loaded Owner’s Manual
Rear Delt
Specifications:
Take-off weight: Variable
Effective lifting ratio: Variable, approximately 37% at take off
Muscles Trained
Primary - Posterior Deltoid
The Cybex Plate Loaded Rear Delt provides the user with the
ability to isolate the posterior deltoid. A unique input linkage
allows the user to horizontally abduct the arm so that it follows
the radial path required to train the posterior deltoid. Adjustable
seat height and chest pads accommodate any size of user.
Instructions
1. Load appropriate resistance evenly.
2. Adjust seat height so that arms are parallel
to floor.
3. Adjust chest pad to allow hands to grasp
handles with arms fully extended.
4. Move handles outward to sides and pinch
shoulder blades backward and together.
5. Pull handles backward bringing handles
back even with body and at shoulder
height.
6. Return arms to extension maintaining
shoulder blade position without allowing
handles to come to the center.
Exercises
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Cybex Plate Loaded Owner’s Manual
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Exercises
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