Lateral Arm Raise; Seated Row - Close Grip; Lat Pull-Down Chest; Hip Extension - ProForm 831.159341 Owner's Manual

6. LATERALARM RAISE (15-125 Lbs.)
Musclesaffecfed:deltoids, tropezlus
ReFerto adjustment4 on page 9 of this owner's manual. Attach the shop to the low
pulley statlon. Sfand with your side toward the CROSS TRAINER • with your feet on
the foot plate. Hold the stropwith an overhand grip with your arm at your side. Keep
your back straight. Raise the stropto the side 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:deltolds/Irapezius, biceps, brachloradials, latlssimus dorsl
ReFerto adjustment4 on page 9 of this owner's manual Attach the rower bar to the
low pulley station. Sit on the floor with your heels on the foot plate, lean forward,
extend your arms and hold the rower bar with on overhand grip. Pull the rower bar
toward your stomachand lean back, keeping your elbows dose to your sides. Refum
to the staffingposition.
8. LAT PULL-DOWN--CHEST (15-125 Lbs.)
Muscles affecfed:Iotisslmus dorsl, trapezius,
pectorolls maior
ReFerto adjustment3 on page 8 of this owner's manual. Attach the ]at bar to the
high pulley station. Sit on the seat facing the CROSS TRAINERe. Exfend your arms
upward and hold the lot bar with an overhand grip. Keep your back straight. Pull the
lot bar down until your hands are level with your neck as shown. Return to the stort-
ing position.
9. LAT PULL-DOWN-BACK (15-125 Lbs.)
Musclesa_,cted: Iotissimus dorsl, tropezlus
Refer to adjustment3 on page 8 of this owner's manuaJ.Attach the lot bar to the
high pulley stotbn. Sit on the seat facing the CROSS TRAINER e. Exfend your arms
upward and hold the lot bar with an overhand grip. Keep your back straight and
lean forward slightly. Pullthe lot bar down behindyour head until your hands are
level with your neck. Return to the stordng position.
10. HIP EXTENSION (15-125 Lbs.)
Musclesoffec'led: g luteusmaximus
ReFerto adjustment4 on page 9 oL rthis owner's manual. AHoch the sfrap to the low
pulley stotbn. Stand with one foot on the foot plate. Insedone leg into the strop.
Keep your back strolght. Keep your leg straight and move it backward as for as pas-
sibFe.Returnto the starting position.
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