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F. SINGLE ARM BENT ROW (15--125 Lbs.)
MusclesaA_c'led:biceps,brachiaredials,deltoids,Irapezius,lah'ssimusdorsi, rhombo;ds
Refertoadjustment4 on page 9 of thisowner's manual. A_ach the strap to the low
pulleystation. Standwith your feet on thefoot plate and bend forward as shown.
Hold thestrapwith an overhand grip with your arm extended downward. Keep your
back straight.Pullthe strap toward your stomach. Returnto thestarting position.
G. SEATED ROW--WIDE GRIP (15-125 Lbs.)
Musclesaffected:deltoids, trapezius, biceps, brachioradials, latissirnus dorsi
Referto adjustment4 on page 9 of thisowner's manual. Attach the fat bar to the low
pulley station. Siton thefloor with your heelson the foot plate. Leanforward, extend
your arms and hold the lat bar with an overhandgrip. Pullthe lot bar toward your
stomachand lean back. Returnto thestarting position.
H. SINGLEARM SEATED ROW(15--125 Lbs.)
MusdesaEecled:biceps,brc_hioradlals,deltoids,tropez,'us,_'ssimusdo.i. rhomboids
_.R.e_rto adjustment4 on page 9 of this owner's manual. Attach theslrap tothe low
pulley station.Siton the floor with your heels on the foot plate. Leanforward, extend
one arm and hold the strap. Pullthe strap towardyour stomachand lean back, keep-
ing yourelbow close to your side. Returnto the startingposition.
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REVERSEBICEPS CURL (15--125 Lbs.)
Musclesaffected:biceps,brachioradials
Refer toadjustment,4on page 9 ofthis owner's manual. Attach the rowel"bar to the
low pulleystation. Standwith your heels on the footplate. Hold the rower bar with
anoverhand grlp with your arms extendeddownward. Keep your back straight and
your elbowscloseto your sides.Curl therower bar up toward your chestas shown.
Returnto thestartingposition.
ISOLATION CURL (15--125 Lbs.)
Musclesaffected:biceps,brachloradials
Refer toad[uslment,4on page 9 ofthisowner's manual. Attach the strap to the low
pulley station.Stand with your side toward theCROSS TRAINER e with one foot on
footp/ate. Hold the strapwith an underhandgrip with your arm extended down:
ward. Pullthe strapup untilyour hand islevelwith your chest. ReturnIo the starting
position.
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