Single Arm Bent Row; Seated Row - Wide Grip; Single Arm Seated Row; Isolation Curl - ProForm 831.159341 Owner's Manual

F. SINGLE ARM BENT ROW (15--125 Lbs.)
MusclesaA_c'led:biceps,brachiaredials, deltoids,Irapezius, lah'ssimusdorsi, rhombo;ds
Refer to adjustment 4 on page 9 of this owner's manual. A_ach the strap to the low
pulley station. Stand with your feet on the foot plate and bend forward as shown.
Hold the strap with an overhand grip with your arm extended downward. Keep your
back straight. Pullthe strap toward your stomach. Returnto the starting position.
G. SEATED ROW--WIDE GRIP (15-125 Lbs.)
Musclesaffected: deltoids, trapezius, biceps, brachioradials, latissirnus dorsi
Refer to adjustment4 on page 9 of this owner's manual. Attach the fat bar to the low
pulley station. Sit on the floor with your heelson the foot plate. Lean forward, extend
your arms and hold the lat bar with an overhand grip. Pullthe lot bar toward your
stomachand lean back. Returnto the starting position.
H. SINGLEARM SEATED ROW(15--125 Lbs.)
Musdes a Eecled: biceps, brc_hioradlals, deltoids, tropez,'us, _'ssimusdo.i. rhomboids
_.R.e_r to adjustment4 on page 9 of this owner's manual. Attach the slrap to the low
pulley station. Sit on the floor with your heels on the foot plate. Lean forward, extend
one arm and hold the strap. Pullthe strap toward your stomachand lean back, keep-
ing your elbow close to your side. Return to the startingposition.
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REVERSE BICEPS CURL (15--125 Lbs.)
Muscles affected: b iceps, b rachioradials
Refer to adjustment,4 on page 9 of this owner's manual. Attach the rowel"bar to the
low pulley station. Stand with your heels on the foot plate. Hold the rower bar with
a n overhand grlp with your arms extended downward. Keep your back straight and
your elbowsclose to your sides.Curl the rower bar up toward your chest as shown.
Return to the starting position.
ISOLATION CURL (15--125 Lbs.)
Musclesaffected: biceps, brachloradials
Refer to ad[uslment,4on page 9 of this owner's manual. Attach the strap to the low
pulley station. Stand with your side toward the CROSS TRAINER e with one foot on
foot p/ate. Hold the strap with an underhand grip with your arm extended down:
ward. Pullthe strap up until your hand is level with your chest. ReturnIo the starting
position.
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