Sears 831.159341 - Manual (Page 23)

F. SINGLE ARM BENT ROW (15-125 Lbs.)
Muscles affected: biceps, brachhrodials, deltoids, trapezius, latissimus dorsi, rhombokis
Refer to adjustment 4 on page 9 of this owner's monuol. Attoch the strap to the low
pulle/ station. Stand with your feet on the foot plate and bend forward as shown.
Hold the strop with an overhand grip with your arm extended downward. Keep your
back straight. Pull the strap toward your stomach. Return to the starh'ng position.
C. SEATED ROW-W IDE GRIP (15-125 Lbs.)
Muscles affected: deltoids, trapezius, biceps, brachioradials, latissimus dorsi
Refer to adjustment 4 on page 9 of this owner's manual. Attach the fat bar to the low
pulley station. Sit on the Boor with your heels on the foot plote. Leon forward, extend
your arms and hold the lot bor with an overhand grip. Pull the lot bar toward your
stomach and leon back. Return to the starting position.
H. SINGLE ARM SEATED ROW (15-125 Lbs.)
Musdes affected: biceps, bradiioradiats, deltoids, trapezius, latissimus dorsi, rhorid?oids
Refer to adjustment 4 on роде 9 of this owner's manual. Attach the strap to the low
pulley station. Sit on the floor with your heels on the fix>t plate. Lean forward, extend
one arm and hold the strap. Pull the strap toward your stomach and lean back, keep­
ing your elbow close to your side. Return to the starting position.
REVERSÉ BICEPS CURL (15-125 Lbs.)
Muscles affected: biceps, brachioradials
Refer to adjustment 4 on page 9 of this owner's monuol. Attach the rower bar to the
low pulley station. Stand with your heels on the foot plate. Hold the rower bar with
an overhand grip wifli your arms extended downword. Keep your bock straight and
your elbows close to your sides. Curl the rower bar up toward your chest as shown.
Return to the storting position.
J. ISOLATION CURL (15-125 Lbs.)
Musdes affected:
h/ceps,
bradiioradials
Refer to adjustment 4 on page 9 of this own^'s manual. Attach the strop to the low
pulley stotion. Stand wirfi your side toward the CROSS TRAINER e with one foot on
the foot plate. Hold the strap with on urKJerhand grip wth your arm extended down­
ward. Pull the strap up unBi your hand is level with your chest. Return to rfie storting
position.
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