maximuscle 335 / 8687 Assembly & User's Instruction page 45

Weight Bench Exercise Guide
Seat Row
Developing the LATS Biceps muscle
1. Select Desired Weight
2. Attach Short bar and chain to the end of
Lower cable using gourd hooks.
3. Seating, facing into the machine with
heels against the lower foam roll for
support.
4. Grip the lat bar at extreme ends with a
overhand grip.
5. Pull the bar toward your abdomen.
6. Return to start position in a slow and
controller manner repeat exercise
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS/2–4 sets with gradually
increase weights.
Upright Row
Developing the
muscles
1. Select Desired Weights
2. Attach Short bar and chain to the end of
Lower cable using gourd hooks.
3. Standing, facing into the machine with
feet on the foot plate.
4. Grasp short bar with both hands begin
exercise with arms extended below the
waist.
5. Pull Short bar upward to your upper
chest.
6. Return to the start position in a slow and
controller manner repeat exercise
Beginners: 10 REPS with no weights
Intermediate: 20 REPS with light weights
Advanced: 20 REPS /2–4 sets with gradually
increase weights.
Deltoids / Trapezius
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