Rhino machine

Watch

Set it up

1. 1Set the bar height with the hooks so you start in a strong position
2. 2Set the safety catches just below your bottom position
3. 3Load evenly, collars on
4. 4Rotate the bar to unhook, do your set, rotate back to re-hook on the way up

Watch out for

• Standing in the wrong place — the bar path is fixed, so set your feet to match it
• No safety catches
• Forgetting the bar itself has weight — check what it weighs before you load it

Set it up

1. 1Pick the attachment: rope, straight bar, single handles, ankle strap
2. 2Set the pulley height — high for pulldowns and face pulls, mid for rows and chest, low for curls and cable kickbacks
3. 3Select the weight on both stacks if you're using both arms
4. 4Stand with a stable base, control the weight both ways, and don't let the stack slam

Watch out for

• Standing too close so there's no tension at the start
• Using your whole body to swing the weight
• Letting the cable snap back

Set it up

1. 1Watch the switching video above before you try it the first time
2. 2Take the weight off first — never convert a loaded machine
3. 3Move the pins and pads as shown, and make sure every pin clicks fully home before you sit on it
4. 4Put it back to how you found it when you're done, so the next person isn't guessing

Watch out for

• Converting it with plates still on
• A pin half in — check every one
• Leaving it halfway between modes