Butterfly; Bench Press; Front Arm Raise; Upright Row - ProForm 831.159341 Owner's Manual

1. BUTTERFLY (15-125 Lbs.)
J_uscles aF[ectacJ: pedoral_s maior and m[nor, dellolcls
Re_ to adjustment 2 on Page 8 of thisownePs manual. Change the arms to the but"
tartly mode. Sit on t_ seat and hold the pods on the arms as shown;your arms
shouldbe bent at 90 ° angles. Keep your hock straight. Pressthe arms together until
the pods touch. Relum to the starting position.
2. BENCH PRESS (30-250 Lbs.)
Muscles al_ctad: Pactaralismaiorand minor,anlerlordellolds, t riceps
Referto adjustment 2 on page 8 of thisowner's manual. Change the arms to the
pressmode. Sit on the seat and hold the handles
on
the
an'ns
_th
an over_nd
grip.
Raiseyour elbowsas shown. Keep your back straight. Fully extend your arms. Return
to
the starting
pasition.
3. FRONT ARM RAISE (15-125 Lbs.)
Musclesa_ad: deltoids, rhomboids
Refer to adjustment4 on page 9 of this owner's manual. Attach the strap to the low
pulley station. Stand with one heel on the foot plata. Hold the strop with on overhand
grip with your arm at your side. Keep your back sll"alght.Raise the strap until your
hand is level with your shoulderas shown. Re_,m to the startingposition.
4. UPRIGHT ROW (15-125 Lbs.)
Muscles oF&dad: biceps, deltalcls, _pezius
Referto adjustment 4 on page 9 of this owner's manual. AJtochthe rower bar to the
low pulley station. Stand with your feet on the foot plata. Hold the rower bar with an
overhandgrip with your arms extended downward. Keep your back straight. Liftthe
rower bar until your hands ore levelwith your
c_est as shown.
Returnto the starting
position. ..
5. SHOULDER SHRUG (15-125 Lbs.)
Muscles oF_tacl: t rapezlus, r hornbo;ds
Referto ad_uslment 4 on page 9 of this owner's manual. Attach the rower bar to _-m
low Pulley station. Stand with your feet on the foot plata. Hold Iha rower bar with an
over_nd grip with your arms exl_nded downward. Keep your back straight and
your arms at your sides.Shrug your shouldersup as far as passible. Relum to the
startingposition.
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