Bench Press; Upright Row; Shoulder Shrug - ProForm CROSSTRAINER Owner's Manual

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BUTTERFLY (15-125 Lbs.)
Muscles af6_ed: I_,oralls m aior a nd mtnor_-clel_kls
Refer1oadjustment 2 on page 8 oFthis owner'smanual.Changethe armsta the but-
should_ _nt at 90_ angles_ K eepyour back StraiQht. Press the an-ns k_aethe?unffl ;"
th__s :_h. Re_mta _os_r_ng p os_on,
2. BENCH PRESS (30-250 Lbs.')
Muscles affected:peer•rails major and minor, antedor dellolds, fflceps
ReFer 1 oadjustment 2 on page8 of thlsowner'smanual. Changethearmsta the
press mode.Sitonthe seatand holdthe handleson lee armswithan overhand gdp.
Raiseyourelbowsasshown. K eepyourback straight. F ullyextend your arms.Rehsm
Io thestortin.q p ostlon.
3. FRONTARM RAISE (i5"!25 Lbs.)
MuScles "qffeded:deilolds,'rhombolds
ReFer t oadjustment4 on page9 oFthisowner'smanual.Attach the strap to the bw
pulleystation.Slond withoneheelon the footplate•Holdthe strapwith an overhand
grip withyour armat yourside.Keepyourbackstraight. R aisethe strapuntilyour
hand islevel withyour_,haulder_as shown.Relurri t _ theStorfina Dosltion_
4. UPRIGHT ROW (15-125 Lbs.I
Muscles attected:.biceps,delloids, traf_-.zius
ReFer t o adjustment 4 on page 9 of thisowner'smanual Affach the rowei_ I :_.rto.th.e.
lowpulleystation.Standwithyour feetonthe footplate•Holdthe rowerbar with an
qve_and gripwithyourarmsextended downward.Keepyourbackstraight. U ftthe.
_r bar until
yq_ur hands are
levelv_th_€_r _est assha,bn_ l _etum+lo thestarfina_
_p_s_-_._-.
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SHOULDER SHRUG (15-125 Lbs.)
Muscles aff_ed:tm_zbs,rl_mbolds
•Rear Iojacljustmeet 4 onpage 9.oFlfllsowner'smanual.Affa_:h the ibwer b0r to'the;
lowpulleys.l_ti_. standw_th your Feet o n the f_t plate.'Holdthe rawer bar w_than
your_sat yoursides.Shrugyour shoulders u p asfar asposslb_e, Relum_ the _-_
sta_ngposltion._
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