ProForm CROSSTRAINER Owner's Manual page 19

I
LATERAL ARM RAISE (15-125 Lbs.)
Muscles affected:deltoids, trapez[us
Refer to odius,._l. 4o.page 9oF t his o_er's m.,_l. _ the _:_:_ _: _ _
pulley slalion_Stand with your side toward the CROSS TRAINER • w!_ _'r __.!_n:_
the foot plate. Hold the s_p with an overhand gr;i) with your arm Ot:_ouFside_ Keel;_
your back straght. Ra se the strap to the s de unti your hand ,slevel w_th.YoUr s_!-_i
dot as shown. Return to the starting position.
7. SEATED ROW-CLOSE GRIP (15-125 Lbs.) !
Muscles affected:deltolds, trapezlus, bleeps, brachloraclials,la_sslrnbs'do_i
Refer to adjuslmenl.4 on'page 9 of this owner's manual. Attach the rower I:_arto _e_
o,_v _ullev station. S t on the floor with your heels on the fool'plate. L_n fotwo'rd,-_-_i
ex_r_d your arms and hold the rower bar with an overhand grip. Put the rower _0_r._
towar d your stomach and lean back, keeping your'elbows closeto your skle_:!Re_ '
to the starling posilion.
8. LAT PUlL-DOWN--CHEST (15-125 LOs.) T
Muscles affected:lalisslm_s dorsi, trape;,iUS, _ :tomlis mai_"
Refer to adjuslmenl. 3 bn_poge 8 of this owner's mandol. Altach the lot bar _ _" _._.!_
high pulley station.Sit on the seat fac,ng the CROSS TRAINERe• IF.xten_Youra.rm s
uDwo_rd and hold the lal.bar with an _verhond grip Keep your back'straighL Pullth_
lat bar down untilyour hands are level w_thyour neck as shown. Relum to the sta_l-i_
ing position.
9_
10.
LAT PULL-DOWN-BACK (15--'125 Lb's.)
MUsclesaffecled: lalisslm_s dorsl, Irapezlus
Refer to ad ustment 3 on page 8 of th_sowner s manual. Atlach the lal._ _e
high pu ey station S I on
the seal' foc ng the
CROSS TRAINER
e. [::.x_en_
your arms
Upward and ha d the at.bar w_thar_overhand gnp. Keep your back stra_gh_ and
lean forward slightly. Pullthe lat bar _n behind your head until your ho_s are
level with your neck. Relumto the starting position.
HIP.EXTENSION :(1_125_Lbs.)
Musclesaffect: gluteusmax_mus ............
Refer to od 0slment4 on page 9 of th s owner's manual. Agoch the .s_.ap_,_e___w_
_.y .to,on. stand,,,,th on. _ , on the _ , _a'.. _n,., on. I_,._,__
:K_'_p_;_r back Sh'aighhKe_l__ur le_ slra,ghl _n'd _ _tbackw6rd as _r as pos-
!_.lbla. Relum 1o the's16ri;ng'_:_sltio'n.
_S