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BUTTERFLY (15-125 Lbs.)

Musclesaf6_ed:I_,orallsmaiorandmtnor_-clel_kls

Refer1oadjustment2 onpage8 oFthisowner'smanual.Changethe armstathe but-

should_ _nt at 90_angles_Keepyour back StraiQht.Pressthean-nsk_aethe?unffl;"

th__s :_h. Re_mta_os_r_ngpos_on,

2. BENCH PRESS (30-250 Lbs.')

Musclesaffected:peer•rails major and minor, antedor dellolds, fflceps

ReFer1oadjustment2 on page8 ofthlsowner'smanual.Changethearmsta the

pressmode.Sitonthe seatandholdthehandleson leearmswithan overhandgdp.

Raiseyourelbowsasshown.Keepyourback straight.Fullyextendyourarms.Rehsm

Io thestortin.qpostlon.

3. FRONTARM RAISE (i5"!25 Lbs.)

MuScles"qffeded:deilolds,'rhombolds

ReFertoadjustment4 on page9 oFthisowner'smanual.Attach thestrap tothebw

pulleystation.Slondwithoneheelon thefootplate•Holdthe strapwith an overhand

gripwithyourarmatyourside.Keepyourbackstraight.Raisethestrapuntilyour

hand islevelwithyour_,haulder_asshown.Relurrit_ theStorfinaDosltion_

4. UPRIGHT ROW (15-125 Lbs.I

Musclesattected:.biceps,delloids, traf_-.zius

ReFertoadjustment4 on page 9 of thisowner'smanual Affachthe rowei_I:_.rto.th.e.

lowpulleystation.Standwithyourfeetonthe footplate•Holdtherowerbar with an

qve_and gripwithyourarmsextendeddownward.Keepyourbackstraight.Uftthe.

_r bar untilyq_urhands are levelv_th_€_r _est assha,bn_l_etum+lothestarfina_

_p_s_-_._-.

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SHOULDER SHRUG (15-125 Lbs.)

Musclesaff_ed:tm_zbs,rl_mbolds

•Rear Iojacljustmeet4 onpage 9.oFlfllsowner'smanual.Affa_:hthe ibwer b0rto'the;

lowpulleys.l_ti_. standw_thyourFeeton thef_t plate.'Holdtherawerbarw_than

your_sat yoursides.Shrugyourshouldersup asfar asposslb_e,Relum_ the _-_

sta_ngposltion._

ProForm CROSSTRAINER User Manual

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