Lateral arm raise (15-125 lbs.), Seated row-close crip (15-125 lbs.), Lat pull-down-chest (15-125 lbs.) – Sears 831.159341 User Manual

Page 19: Lat pull-down-back (15-125 lbs.), Hip extension (15-125 lbs.)

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LATERAL ARM RAISE (15-125 Lbs.)

Muscles affected: deltoids, trapezius

Refer to odjusfrnenf 4 on роде 9 of this owner's manual. Attach rfie strop to the low

pulley stotion. Stand with your side toward the CROSS TRAINER e with your feet on

the foot plate. Hold the strop with on overhond grip with your orm ot your side. Keep

your txjck sfroight. Roise the strop to the side until your bond is level with your shoul-

der os shown. Return to the starting position.

SEATED ROW-CLOSE CRIP (15-125 Lbs.)

Muscles affected: deltoids, trapezius, biceps, brachioradiols, latissimus dorsi

Refer to adjustment 4 on роде 9 of this owner's monuol. Attach the rower bar to the

low pulley station. Sit on the floor with your heels on the foot plate. Leon forword,

extend your arms ond hold the rower bar with on overhand grip. Pull the rower bar

toward your stomach ond lean bock, keeping your elbows close to your sides. Return

to the storting position.

LAT PULL-DOWN-CHEST (15-125 Lbs.)

Muscles affected: latissimus dorsi, trapezius, pecforaHs

mo/or

Refer to odjusiment 3 on page 8 of this owner's monuol. Attoch the lot bor to the

high pulley station. Sit on the sect focing the CROSS TRAINER e. Extend your orms

upward ond hold the lot bar with an overhond grip. Keep your bock straight. Pull the

lot bar down until your hands ore level with your neck os shown. Return to the statl-

ing position.

LAT PULL-DOWN-BACK (15-125 Lbs.)

Muscles affected: latissimus dorsi, trapezius

Refer to odjustment 3 on page 8 of this owner's monuol. Attach the lot bar to the

high pulley station. Sit on the sect focing the CROSS TRAINER e. Extend your arms

upword ond hold the lot bor with on overhond grip. Keep your bock straight ond

lean forward slightly. Pull flie lot bor down behind your heod until your bonds ore

level with your neck. Return to the storflng position.

10.

HIP EXTENSION (15-125 Lbs.)

Muscles affected: gluteus maximus

Refer to odjustment 4 on page 9 of this owner's monuol. Attach the strop to the low

pulley station. Stand with one foot on the foot plote. Insert one leg into the strop. .

Keep your bock stroight. Keep your leg straight and move it bockword os for os pos

sible. Return to the starting position.