Life Fitness Pro Series owner manual Back exercises, Performing the exercises

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3. Pro Series Machines

SMITH MACHINE (PL06)- Back exercises

Back exercises:

∙Shrugs: Traps

∙Bent over rows: Lats

∙Dead lifts: Erector spinae

Performing the exercises:

Shrugs: Without weights on the bar, hook the bar to a starting position where your arms will be nearly fully extended down around the thighs. Add desired weights to each side of the bar horns. In the standing position, your feet should be slightly less than shoulder width apart.

Hands should touch just outside the edge of your legs. Palms should be facing away from you. Keep your head up and back straight. Relax your shoulders and let them droop down. Unlock the bar from the hook and raise it toward the chest as you slowly shrug your shoulders upward and back as far as possible. Slowly lower the bar to the starting position.

Bent over rows: Without weights on the bar, hook the bar to a starting position near the midpoint of your shin. Add desired weights to each side of the bar horns. Hands should grip the bar at about shoulder width. Palms should be facing toward you. Keep your head up and back straight. Bend your knees slightly and bend over so that your upper body is almost parallel to the floor. Unlock the bar from the hook and raise it toward the waist. Slowly lower the bar to the starting position. Keep your body at the same angle throughout the exercise so as not to put pressure on the lower back.

Dead lifts: Without weights on the bar, hook the bar to a starting position on the lowest hook. Add desired weights to each side of the bar horns. Hands should grip the bar at about shoulder width. Palms should be facing away from you. Keep your head up and back arched throughout the exercise. Squat down with your feet six to twelve inches apart and grip the bar just outside your ankles. Pull your shoulders back and slowly raise the bar. Keep shoulders back and head up. Maintain a straight back and do not hyperextend the back as you rise up. Lower the bar back down to the start position.

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Contents M051-00416-A000 March Proper Usage Safety and Warranty InformationCheck for Damaged Parts Specific Operating Warnings What is Covered WarrantyChanges in Warranty not Authorized General Specifications Weight Selection Shaft Top Weight BushingsWeight Stack Guide Rods Weight Stack SuspensionShafts Counter Balanced Input ArmsRadial Bearings Linear BearingsFoot Platforms Seat AdjustmentsWarranty Hand gripsPRO Series Machines Upper Body Exercise Machines Starting Position Ending Position Chest Press SU05Incline Chest Press SU10 Pectoral FLY SU15 Shoulder Press SU25 Deltoid Lateral Raise SU31 Starting Position Rear DELTOID/PECTORAL FLY SU35- PEC FLY ExerciseRear DELTOID/PECTORAL FLY SU35- Rear Deltoid Exercise Variations LAT PULLDOWN- SU45Starting and Ending Positions LOW ROW SU50Seated ROW SU55 Pullover SU60 Seated DIP SU66 Starting and Ending Position Muscle exercised Tricep ARM Extension SU70Starting Position Ending Position Muscle exercised Bicep ARM Curl SU75Dip Assist Chin Assist DIP & Chin Assist SU86Lower Body Exercise Machines Horizontal LEG Press SL05 Seated LEG Press SL10 Start Position End Position Muscle exercised Quadriceps LEG Extension SL20Start Position End Position Muscle exercised Hamstrings LEG Curl SL30Seated LEG Curl SL40 Exercises MULTI-HIP SL50Start Position Muscle exercised Hip adductors HIP Adductor SL55Start Position Muscle exercised Hip abductors HIP Abductor SL60Start Position End Position Standing Calf SL65Start Position End Position Muscle exercised Gluteus Glute SL75Torso Exercise Machines Start Position End Position Muscle exercised Abdominals Abdominal ST05LOW Back Extension ST25 Multi USE Exercise Machines Upper body chest and arm exercises Smith Machine PL06- Upper body exercisesPerforming the exercises Back exercisesLeg exercises Smith Machine PL06- Leg exercisesUpper body exercises Lower body exercises Dual Adjustable Pulley SM22 Multi Adjustable Bench FB31 Incline Chest Press SU10 Specifications Chest Press SU05 SpecificationsPectoral Fly SU15 Specifications Lateral Raise SU31 Specifications Shoulder Press SU25 SpecificationsRear Deltoid/Pectoral Fly SU35 Specifications Seated Row SU55 Specifications Lat Pulldown SU45 SpecificationsPullover SU60 Specifications Arm Extension SU70 Specifications Seated Dip SU66 SpecificationsArm Curl SU75 Specifications Horizontal Leg Press SL05 Specifications Dip & Chin Assist SU86 SpecificationsSeated Leg Press SL10 Specifications Leg Curl SL30 Specifications Leg Extension SL20 SpecificationsMulti-Hip SL50 Specifications Seated Leg Curl SL40 SpecificationsHip Adductor SL55 Specifications Standing Calf SL65 Specifications Hip Abductor SL60 SpecificationsGlute SL75 Specifications Low Back Extension ST20 Specifications Abdominal ST05 SpecificationsCable Crossover SM20 Specifications Multi Adjustable Bench FB31 Specifications Dual Adjustable Pulley SM22 SpecificationsMaintenance Procedures Lubrication Once a DAYOnce a Week Once a Month