The Marcy MWM-950 Home Gym is a compact machine with a 150-lb. vinyl weight stack. The MWM-950 includes a lat bar, a rotating straight bar, an ankle strap, high and low pulley stations, a leg developer and independent-motion pec fly arms. The vertical, 2-inch round steel bench-press arms have multiple functions and can be used for all pressing exercises. The leg developer features oversized roller pads and has a pivot point that aligns the knees for correct muscle isolation and better biomechanics.
Step 1
Perform the pec fly, which trains the chest and shoulders, by sitting on the seat with your back firmly against the back pad. Create a 90-degree angle with your arms and body by positioning your forearms on the pec fly arms. Exhale and slowly pull the pec fly arms together until they meet in the middle of the body. Inhale and slowly allow your arms to return to the starting position.
Step 2
Perform the reverse grip lat pull-down, which trains the upper back and biceps, by grabbing the lat bar with your palms facing up and hands closer than shoulder-width apart. Sit facing the back pad with your arms fully extended overhead. Exhale and pull the bar down slowly until it touches your upper chest. Inhale and slowly allow the bar to return overhead until your arms are at full extension.
Step 3
Perform the bicep curl with rotating straight bar, which trains the biceps, by grasping the rotating straight bar with your palms facing up and your hands slightly wider than shoulder-width apart. Stand with your feet at shoulder width and your knees slightly bent. Place your upper arms against the sides of your torso, perpendicular to the floor, and position the bar in front of your thighs with your elbows fully extended. Exhale and slowly bend your elbows to move the bar in an upward arc toward the shoulders. Flex your elbows until the bar is within four to six inches of the shoulders. Inhale and slowly allow your arms to return to the starting position with your elbows fully extended.
Step 4
Perform the standing single-leg curl, which trains the hamstrings, by standing in front of the leg extension/leg curl combination. Face the machine and position one ankle behind the lower leg pad with your thigh in front of the upper leg pad. Exhale as you curl your ankle up slowly toward your buttocks. Inhale as you allow your ankle to return to the starting position with your knee almost fully extended.
Tips and Warnings
- Hold your stomach in during each exercise to engage the abdominal muscles.
- Don't hold your breath while performing the exercises.
Things You'll Need
- The Marcy MWM-950 Home Gym
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