Oklahoma State University - Tulsa
Oklahoma State University - Tulsa

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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

Leg Extension Machine

Primary Muscles: Quadriceps

How to do it
  1. Adjust the shin pad to sit on top of the tongue of your shoe. (figure 1)
  2. While keeping your body in the seat, straighten your legs out.
  3. Stop when your legs have slight bend in the knee, and almost straight. (Figure 2)
  4. Return slowly to the start position.
Reverse Flies

Reverse Flies Machine

Primary Muscles: Deltoids
Secondary Muscles: Trapezius, Rhomboids

How to do it
  1. 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).
  2. While keeping a slight bend in your arms, push the handles away from one another
  3. Stop when your hands are directly to your side. (figure 2)
  4. Return slowly to the starting position

Shoulder Press

Shoulder Press Machine

Primary Muscles: Deltoids
Secondary Muscles: Pectorals, Trapezius

How to do it
  1. Start by aligning the grips with the top of your shoulders, gripping the handles firmly (figure 1)
  2.  Press the handles upward, in a slow controlled motion.
  3. Stop when your arms are stretched out straight. (figure 2)
  4. Return slowly to the starting position.
Chest Press

Chest Press Machine

Primary Muscles: Pectorals
Secondary Muscles: Deltoids, Tricep

How to do it
  1. Start by aligning the grips with the middle of your chest and griping firmly on both handles. (figure 1)
  2. Press the handles forward in a slow controlled manner.
  3. Stop when your arms are out in front of you. (figure 2)
  4. Return slowly to the starting position.

Chest Flies

Chest Flies Machine

Primary Muscles: Pectorals
Secondary Muscles: Deltoids, trapezius

How to do it
  1. Start adjusting the handles to be slightly in front of your body and grip the handles firmly. (figure 1)
  2.  While keeping a slight bend in your elbows, press your arms together.
  3. Stop when both of your hands are directly in front of your body. (figure 2)
  4. Return slowly to the starting position.
Lat Pull Down

Lat Pull Down Machine

Primary Muscles: Latissimus Dorsi
Secondary Muscles: Trapezius, Rhomboids

How to do it
  1. Start by grabbing the handle, using a grip just wider than your shoulders.
  2.  While keeping a slight bend in your arms, pull the bar down toward your body.
  3. Stop when the bar is at the top of your chest.
  4. Return slowly to the start position.

Roman Chair

Roman Chair Leg Raises

Primary Muscles: Abdominals

How to do it
  1. 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)
  2.  While keeping your core tight and back against the back rest, bend your knees and slowly move them upwards.
  3. Stop when your knees are even with your hips. (figure 2)
  4. Return slowly to the starting position.
Seated Cable Row

Seated Cable Row Machine

Primary Muscles: Latissimus Dorsi
Secondary Muscles: Deltoids, Biceps

How to do it
  1. Start by grabbing the handles with a firm grip and slightly bending your legs. (figure 1)
  2. Keep your core tight and back straight while pulling the handles back toward your body.
  3. Stop when your hands are directly in front of your core. (figure 2)
  4. Return slowly to the starting position.
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