ProForm 831.15934 Owner's Manual page 22

A. SIDE BEND (15-125 Lbs.)
Musclesoff_ed: le_'ssimus dcrsi, biceps,posterior deltoids
• Referto adjustrne_nt 4 on page'9 of thisowner'smanual. A ttach the strapto the low
pulleystation. S tandwith your sldetoward the CROSSTRAINER
e
withone footon _
the footplate.Hold thestrapwith an overhandgrip with yourarm at your•side. Keep
your back straight. B end toward the sideas shown.Return to the s_artingposition.
B. LAT PULL-DOWN--CLOSE GRIP (15-125 Lbs.)
Musclesaffected:lallsslrnusdorsl,biceps, p osterior deltoids
ReFerto odjus_ent 3 on page 8 of this owner's manual. A_ach the rower bar to the
high pulley station. Siton the ._eatfacing the CROSS TRAINER e. Extend your arms
upward and hold the rower/0or with an underhand grip. Keep your back straight.
Pull the rower bar down until your hands ore level with your neck. Return to the start-
ing Position.
C. SINGLE ARM CABLE FLY (15-125 Lbs.)
Muscles affected: latlsslmus dorsi, biceps, posterior deltoids
Refer to adjus_ent 3 on page 8 of this owner's manual. Attach the strap to the high
pulley station. Stand with your side toward the CROSS TRAINER e with one foot on
•the foot plate. Extend one arm upward and hold the strap. Keep your back straight.
Pull the strop down until your hand is level with your wolst. Return ta the starling
position.
D. BENT ROW-WIDE GRIP (15-125 Lbs.)
Musclesaffeded:biceps,brachbrad;als, deltoids,_pez[us, lallsslmus dorsi, r homboids
Refer to odjuslment4 on page 9 oF this owner's manual. Altoch the let bar to the tow
pulley station. Stand with your feet on the foot plate and bend forward as shown.
Hold the lot bar with an overhand grip with your arms extended downward. Keep.
your back straight.Pull the lot bar toward your stomach.Return to the starting position.
E.
BENT ROW-CLOSE GRIP (15-125 Lbs.)
Muscles affected: biceps, brachioradlals, dellolds,Irapezlus, lallssimus dorsi, rhomboids
Refer to odjush'nent 4 on page 9 of this owner's manual. Attach the rower bar to the
low pufley station. Stand with your feet on the foot plate and I:_endforward as
shown. Hold the rower bar with an overhand grlp with your arms extended down-
word. Keep your back straight. Pull the rower bar toward your stomach. Return to
the starting posit;on.
21