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11.
LEG EXTENSION (15-125 Lbs.)
Muscles affected: quadriceps
Sit on the seatand positionyour feet under the pods on the leg developer. Keep your
back straight. Raise theleg developer unlflyour legs are straight.Return to the start-
_ngposition.
12. HIP ABDUCTION (15-125 Lbs.)
Musclesaffected:abductor,gluteusmedius
Referto adjuslment4 on page 9 of _is owner's manual. Attach the strap to the low
pulley station.Stand with your side toward the CROSS TRAINERe with one foot on
the foot plate. Insertyour ou_ide leg into thestrop. Keep your back straight.Keep
your leg straightand move it to the side as for as possible. Return to the star'ffng
position.
13. BICEPS CURL (15-125 Lbs.)
Muscles affected:biceps, brochbradials
Referto adjustment4 on page 9 oFthis owner's manual. Attach the rower bar to the
• low pulley station.Stand with your Feeton the foot plate. Hold the rower bar with an
underhand grip with your arms extended downward. Keep your back straightand
your elbows close to your sides.Curl the rower bar up toward your chestas shown.
Returnto the startingposition.
14. TRICEPS EXTENSION (15-125 Lbs.)
Muscles affected:triceps, brachloradlals
ReFerto odiustment 3 on Page 8 at th_sowner's manual. Attach the rower bar to the
h_ghpulley station.Sit on the seat, hold the rower bar above your head and bend
your elbows. Keep your back straightand your elbows in. Slowlystraightenyour
armsas shown. Return to the staffingposition.
15. TRICEPS PRESS-DOWN (15-125 Lbs.)
Muscles affected: triceps,brachloradials
.?
Refer ta adjustment3 on page 8 oFthis owner's manual. Attach the rower bar to the
high pulley station. Stand with your feet on the foot plate. Hold the rower bar with an
overhand grip with your hands at chest level. Keep your back straight and your
elbowsclose to your sides.Press the rower bar down untilyour arms are straight.
Return to the startingposition.
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