Side Bend; Lat Pull-Down; Single Arm Cable Fly; Bent Row - Wide Grip - ProForm 831.159341 Owner's Manual

A. SIDE BEND (15-125 Lbs.)
Musclesaffected:laEsslmusdorsl, biceps, posterior deltoids
Referto adjustment4 on page 9 of this owner's manual. Attach the strap to the low
pulley station.Standwith your side toward the CROSS TRAINER e with one foot on
the foot plate. Hold the strapwith an overhand grip with your arm at your side. Keep
your back straight.Bendtoward the side as shown. Returnto the starting position.
B. LATPULL-DOWN--CLOSE GRIP (15-125 Lbs.)
Musclesaffe_ed: latissimus dorsl, biceps, posterior deltoids
Referli adjustment3 on page 8 of this owner's manual. Attach the rower bar li the
high pulley station.Sit on the seat facing the CROSS TRAINERe. Extendyour arms
upward and hold the rower bar with an underhand grip. Keep your back straight.
Pullthe rower bar clownuntilyour hands are level with your neck. Returnli the slirt"
ing position.
C,_
SINGLE ARM CABLE FLY (15-125 Lbs.)
Muscles affected:laEssimus dorsi, biceps, posterior deltoids
Referli adjustment 3 on page 8 of this owner's manual. Aflach the strap to the high
pulley station.Stand with your side toward the CROSS TRAINERe with one foot on
the foot plate. Extendone arm upward and bald the sh:ap.Keep your back straight.
Pullthe strapdown until your hand is level with your waist. Returnto the starting
position.
D. BENT ROW-WIDE GRIP (15-125 Lbs.)
Muscles a _'. biceps, brachloradials, deltoids, Irapez;us, l atisslmus d orsl, r l_ids
Referli adjustment 4 on page9 of thisowner'smanual.Atlich thetatbar li the low
pulley slit[on.Standwithyourfeeton thefootplateand bendforwardas shown.
Holdthe latbar with an overhand grip withyour armsexlended downward. K eep
yourbackstraight.Pullthela! bar towardyour slimach. Relum to thestarting position.
E.
BENT ROW-CLOSE GRIP (15-125 Lbs.)
Muscles affeded: biceps,brachloradials,deltoids,trapezius,la_ssimusdorsl,rhomboids
Referto adjustment 4 on page 9 of this owner's manual. Attach the rower bar to the
low pulley station.Stand with your feet on the foot plate and bend _,vard as
shown.Hold the rower bar with an overhand grip with your arms exJendeddown-
ward. Keepyour back straight. Pullthe rower bar toward your stomach.Returnto
the startingposition.
21