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16.
SINGLE LEG CURL (15-125 Lbs.)
Musclesaffected:hamstring,gastrocnemlus
StandfacingtheCROSSTRAINER• and restthebackof onelegagainstthe lower
podonthelegdeveloper. Raisethelegdeveloperas faras passibleby bendingyour
legasshown.Returntothe startingposition.
17. AB CRUNCH (15-125 Lbs.)
Musclesaffected:reclusal_Jominus, upper abdornlnals
Referta adjustment3 on Page8 ofthisowner'smanual.Attachtheslrap tothe high
pulleystation.Siton the seatand hold the strapbehindyourheadasshown.Keep
yourbackstraight.Slowlybend forwardatthewaistuntilyourupperbodyis ata
45* angle.Returntothe startingposition.
18. BACK EXTENSION (15-125 Lbs.)
Musclesaffected:hipextensors
Referto adjustment4 on Page9 ofthis owner'smanual.Attachthelotbar to the low
pulley station.Sitonthefloorwithyourheelson thefootplate.Crossyourarmsand
holdthelet bar againstyourchestasshown.Keepyourback slralght.Bendback at
thewaist.Returnto thestartingposition.
19. WRISTCURL (15-125 Lbs.)
MusclesaEected:brachloradials
Refertoadjuslment4 on page9 ofthisowner'smanual.Altoch therowerbar to the
lowpulleystation.Standwithyourfeeton thefootplate.Holdtherowerbar withon
overhandgripwith yourarmsextendeddownward.Keepyourarmsstationaryand -
curlyourhandsup as far as passible.Returntothestarling position.
20. TOE RAISE (15-125 Lbs.)
MusclesatTeded:gastrocnemius
Referto adjuslment4 on Page 9 of thisowner'smanual.Attachthe rowerbar to the
lowpulleystation.Stoadwithyourfeeton the footplate. Holdthe rowerbar withon
overhandgrip withyourarmsexlendaddownward.Keepyourback strolghtand
yourarmsalyoursides.Riseupon yourtoesasforas possible.Returntothe starting
Pasltion.
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