ProForm CROSS TRAINER DR852040 Instruction Manual page 18

1. BUTTERFLY (15-125 Lbs.)
Musclesaffected: pectoralls major and minor, deltoids
Refer to adjuslmont 2 on page 8 of thisowner's manual. Change the arms to the but-
tmBy mnde. Sit on the seat and hold the pods on the arms as shown; your arms
shouldbe bent at 90* angles. Keep your back straight. Pressthe arms'together until
the pads touch. Returnto the starling position.
2. BENCH PRESS (30-250 Lbs.)
MusclesatTednd: pedoralis major and mlnor, anterior
deltoids, triceps
Refer to adjustment2 on page 8 of this owner's manual. Change the arms to Ibe
pressmode. Sit on the seat and hold the handles on the arms with an overhand grip.
Raiseyour elbows as shown. Keep your hack straight. Fullyextend your arms. Relum
to the starting position.
3. FRONT ARM RAISE (15-125 Lbs.)
Musc_oEected: deltoids, rhomboids
Referto adjustment 4 on page 9 of this owner's manual. Attach the strap to the low
pulley station. Stand with one heel on the foot plate. Hold the strap with an overhand
grip with your arm at your side. Keep your back straight. Raisethe strap until your
hand is level with your shoulderas shown. Returnto the starting position.
4. UPRIGHT ROW (15-125 Lbs.)
MuscLes affected: biceps, deltoids, trapezius
Refer to adjustment 4 on page 9 oFthis owner's manual. Attach the rower bar to the
law pulley station. Stand with your feet on the foot plate. Hold the rower bar with an
overhand grip with your arms extended downward. Keep your back straight. IJfi the
rower bar untilyour hands are levelwith your chestas shown. Returnto the starting
position.
5. SHOULDER SHRUG (15-125 Lbs.)
Muscles aEectnd: l rapezlus, r homboids
Refer to 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. Hold the rower bar with an
overhand grip with your arms extended downward. Keep your back straight and
your arms at your sides.Shrug your shouldersup as far as possible. Returnto the
starlingposition.
17