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6. LATERALARM RAISE (15-125 Lbs.)
Musclesaffecfed:deltoids, tropezlus
ReFerto adjustment4 on page 9 of this owner's manual. Attach theshop to the low
pulley statlon. Sfand with your side toward theCROSS TRAINER• with your feet on
the footplate. Hold the stropwith an overhand grip with your arm at your side. Keep
your back straight. Raisethe stropto the side untilyour hand islevel with your shoul-
der as shown.Returnto the startingposition.
7. SEATED ROW--CLOSE GRIP (15-125 Lbs.)
Muscles affected:deltolds/Irapezius, biceps, brachloradials, latlssimus dorsl
ReFerto adjustment4 on page 9 of this owner's manual Attach the rower bar to the
low pulleystation.Siton the floor with your heelson the foot plate, lean forward,
extend yourarmsand hold the rower bar with on overhand grip. Pullthe rower bar
toward your stomachand lean back, keeping your elbowsdose toyour sides. Refum
to the staffingposition.
8. LAT PULL-DOWN--CHEST (15-125 Lbs.)
Muscles affecfed:Iotisslmus dorsl, trapezius, pectorolls maior
ReFerto adjustment3 on page 8 of this owner's manual. Attach the ]at bar to the
high pulleystation.Siton the seatfacing the CROSS TRAINERe. Exfend your arms
upward and hold the lot bar with an overhand grip. Keepyour back straight. Pullthe
lot bar down untilyour handsare levelwith your neckas shown. Returnto the stort-
ing position.
9. LAT PULL-DOWN-BACK (15-125 Lbs.)
Musclesa_,cted: Iotissimus dorsl, tropezlus
Refer to adjustment3 on page 8 of this owner's manuaJ.Attach the lot bar to the
high pulleystotbn. Siton the seat facing the CROSSTRAINERe. Exfendyour arms
upward and hold thelot bar with an overhand grip. Keep your back straight and
lean forward slightly.Pullthe lot bar down behindyour head untilyour hands are
levelwith your neck.Returnto thestordng position.
10. HIP EXTENSION (15-125 Lbs.)
Musclesoffec'led:gluteusmaximus
ReFerto adjustment4 on page 9 oLrthis owner's manual. AHochthe sfrap to the low
pulley stotbn. Standwith one foot on the foot plate. Insedoneleg into the strop.
Keep your back strolght. Keep your leg straightand move it backward as for as pas-
sibFe.Returnto the startingposition.
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