Bent Lateral Arm Raise; Dead Lift; Hip Adduction; Stepper - ProForm 831.159341 Owner's Manual

P. BENT LATERAL ARM RAISE(15-125 Lbs.)
Musclesaffected: d eltoids, t rapezius
Refer ta adjustment4 on page 9 of this owner's manual. Attach the strap to the low
pulley station. Stand with your side toward the CROSS TRAINER e, place one foot on
the foot plate and bend forward as shown. Hold the strap with an overhand grip
with your arm at your side. Keep your back straight. Raise the strap to the side until
your hand is level with your shoulder. Return to the starting position.
Q. DEAD LIFT (15-125 Lbs.)
Muscles af[ected: quadriceps
Refer to adjustment4 on Page 9 of this owner!s manual. Attach the lat bar to the low
pulley station. Stand with your feet on the foot plate and bend your knees as shown.
Hold the lat bar with an overhand grip. Keep your head up and your arms and back
straight.Lift the lat bar by straighteningyour legs. Return to the starting position.
R. HIPADDUCTION (15-125 Lbs.)
Sm
Muscles affected:adductor, gluteusmedlus
Refer to adjustment4 on 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
the foot plate. Insertyour inside leg into the strap. Keep your back straight. Keep
your leg straightand move it to the side as Faras Passible. Returnto the starting
position.
FRONT KICK (15-125 Lbs.)
Musclesaffeded: hip flexors, sartorius
Refer to adjustment4 on Page 9 of this owner's manual. Attach the strap ta the low
pulley station. Stand facing away from the CROSS TRAINER • with one heel on the
foot plate. Insertone leg into the strap. Keep your leg straightand move it away from
the CROSS TRAINER e as for as Passible. Returnto the starting position.
STEPPER
MusclesAffe_ed: quadHceps, hip extensors
(Note: Do not include thisexercise in workoutscreated with the PERSONALTRAINER
computer.When the STEPPER is used, the stepper consolewill provide feedback.)
Referta adjustment1 on page 8 of this owner's manual. Hold the stepperhandle and
begin stepping,alternately pressingthe left and right pedals down with a smooth,
continuousmation.-a continuousmotion mustbe maintained or both pedals will sink
to the floor. Adjust the stepping resistanceif necessary.
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