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Sit facing forward on plate loaded seated calf machine. Start with light weight or no weight to determine positioning and the best weight to start with. Place knees under pad and move release or bar to lower weight. Lower your heel while keeping ball of your feet firmly planted on the foot bar . Raise your heel upward forcing a contraction in your calf muscles. Raise and lower slowly. If you have never used this machine have someone demonstrate proper usage before attempting this workout.

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