York Fitness Quest Owner's Manual page 17

Deadlift
1. Place balls of both feet onto the rower for stability. Hold
the handle in both hands. Start in a squat position with
2. Keep the tension on the handle and stand up straight.
Keep the movement slow and under control.
3. Return to the start position.
Leg Press
1. Start position with feet in the foot pedals, holding onto
the handle with both hands.
2. Keep the tension on the handle and stand up straight.
Keep the movement slow and under control.
3. Return to the start position.
Seated Bicep Concentration Curl
1. Start position seated with both feet on front rower
stabilizer. Hold onto the handle with both hands.
2. Place the elbows on top of the knees for initial support
and your back straight.
3. Curl the bar towards your head keeping elbows in place
if possible.
Seated Low Row
1. Start position seared with both feet on front rower
stabilizer. Hold onto the handle with both hands.
2. Keep a straight back and pull the bar into the lower
abdominal area.
3. Release and return to the start position.
4. Keep the legs still at all times concentrating on the
upper-body doing the work.
For all exercises, aim to repeat 10-12 times.
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