ProForm 831.15934 Owner's Manual page 19

6. LATERALARM RAISE (15.125 Lbs.)
Muscles affec'_: deltoids,h'apezbs
Refer to adjustment4 on page 9 of this owner's manual. Attach the strap to the low .
pulley station. Stand with your side toward the CROSS TRA)NER e with your Feeton
the Footplata. Hold the strop with an overhand grip with your arm at your side. Keep :_
your back straight. Raise the strap to the s[de until your hand is level with your shoul-
der as shown. Returnto the starting position.
7. SEATED ROW--CLOSE GRIP (15-125 Lbs.)
Muscles affected: deltoids, tropezlus, biceps, broehioradials, latlssimus c/orsi
ReFerto adiuslment 4 on page 9 oFthis owner's manual. ,_tach the rower bar to the
low pulley station.Sit on the floor with your heels on the feat plate, lean forward,
extend your arms and hold the rower bar with an overhand grip. Pull the rower bar
toward your stomachand lean back, keeping your elbowsclose to your sides. Return
to the starting position.
8. LAT PULL-DOWN--CHEST (15-12S Lbs.)
Muscles affected: laEssirnus dorsi, trapezlusl pectoralis moior
ReFerto adjustment3 on page 8 oF this ownerls manual. Attach the lot bar to the -
high pulley station. Sit on the seat facing the CROSS I"RAINER e. Extend your arms
upward and hold the Jarbar with an overhand grip. Keep your bacl_straight. Pullthe
lot bar down untll your hansd_"are level with your neck as shown. Ream to the start-
ing position.
9. LAT PULL-DOWN-BACK (15-125 Lbs.)
Muscles affected:latissimus dorsi, trapezius
Refer to adiuslment3 on Page 8 oF this owner's manual A_Ch the lot bar to the
high pulley station. Sit on the seat Facing the CROSS TRAINER e. Extend your arms
upward and hold the lot bar with an overhand grip. Keep your back straight and
lean forward slightly. Pull the lot bar down behind your head until your hands are
level with your neck. Reksm to the starting position. ""
10. HiP EXTENSION (15-125 Lbs.)
Muscles affec?ed: gluteus maxlmus
ReFerto adjustment4 on Page 9 oFthis owner's manual. Attach the strap to the low
pulley station. Stand with one Footon the foot plate, lr'_ert one leg into the strap.
Keep your back straight. Keep your leg straight and move it backward as for as pos-
sible. Return to the starting p_s;tion.
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