SHOULDERS WORKOUT
1. Insert pin into weight stack at desired resistance level.
2. Attach the Low Row Bar to low pulley cable.
3. Take an overhand grasp of the Bar with your hands approximately 6
inches apart.
4. Facing the machine, stand 1 to 2 feet away from the pulley with your
feet set shoulder width apart. Allow the weight to extend your arms
downward with the bar resting across your thighs.
5. Keeping your elbows above your hands at all times, slowly pull the bar
upward until the backs of your hands lightly touch your chin.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
Upright Row
(Deltiods & Trapezius)
1. Insert pin into weight stack at desired resistance level.
2. Attach Low Row Bar to low pulley cable.
3. Take an overhand grasp of the Low Row Bar with your hands set 3 to 5
inches apart and your palms facing down.
4. Facing the machine, stand 1 to 2 feet away from pulley.
5. Using shoulder muscle strength, slowly raise the Low Row Bar upward
and forward in a semicircular arc until it is in a position slightly above
your shoulder level.
6. Pause for a moment, then slowly return the Bar along the same arc,
back to the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
Deltoid Raise
(Deltiods)
55
ABS WORKOUT
1. Insert pin into weight stack at desired resistance level and adjust Press
Arms to Storage position.
2. Attach Tricep / Ab Strap to the middle pulley cable and adjust the back
pad to the flat upright position.
3. Sit comfortably on seat pad. Place grasp the Strap and place it
securely over your shoulders, keeping your hands planted firmly on
your upper chest throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist as
far as possible.
5. Pause for a moment, then slowly return back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
Ab Crunch
(Abdominals)
1. Insert pin into weight stack at desired resistance level and adjust Press
Arms to Storage position.
2. Attach Tricep / Ab Strap to the middle pulley cable and adjust the back
pad to the flat upright position.
3. Sit comfortably on seat pad. Grasp the Strap and place it securely over
one shoulder, keeping your hands planted firmly on your upper chest
throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist
and aim your elbow towards your opposite knee.
5. Pause for a moment, then slowly return back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
Oblique Crunch
(Obliques & Abdominals)
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