Seated Mid Row; Lat Pulldown - Rear; Low Row - Hoist Fitness Fitness trainer Workout Manual

3. Lean back slightly pulling the bar down slowly until it touches
your upper chest area.
4. Slowly return the bar to the starting position.

:: SEATED MID ROW

1. Sit facing the machine and adjust the back pad so that your
chest is supported when the mid row handles are just beyond
your reach.
2. Make sure the press handles are in the locked position.
3. Adjust the seat height if necessary to grip the handles as
shown.
4. Pull the pressing arm towards you.
5. Slowly return to the starting position.

:: LAT PULLDOWN - REAR

1. Adjust the upper rollers pads to lock your legs in place.
2. Grip the lat bar with your hands shoulder width apart and
palms facing forward.
3. Purl the bar down slowly until it touches the back of the neck.
4. Slowly return the bar to the starting position.
6
quality strength training equipment since 1977
:: SEATED MID ROW
1. Sit facing the machine and adjust the pressing arm and
back pad so that your chest is supported when the mid row
handles are just beyond your reach.
2. Adjust the seat height if necessary to grip the handles as
shown.
3. Pull the pressing arm towards you until the handles are even
with your chest.
4. Slowly return to the starting position.

:: LOW ROW

1. Attach the strap handles to the lower pulley.
2. Sit facing the machine with your legs slightly bent. Keep ,;
them bent during the exercise.
3. Sit erect and pull your hands towards your upper abdominal
area just below the chest. Do not lean back as you complete
the movement.
4. Slowly return to the starting position.