Sears 831.15934 16.

16. SINGLE LEG CURL (15-125 Lbs.)

Muscles affected:hamstring, gastrocnem;us

Stand facing theCROSS TRAINER eandrest the back oFone leg against the lower_

pad on the leg developer. Ralsethe leg developer as far as possible by bending your

leg asshown. Rel_rn to the starting position.

Refer to adjustment 3 on page 8 of thisowner's manual.Attach the strap _ the hlgh

pulleystation. Siton the seat and holdthe strap behind your head as shown. Keep

your back straight. Slowlyband forward at the waist untilyour upper body isat a

45* angle. Returnto the starting position.

Muscles affeded: hip extensors

Refer to adjustment 4 on page 9of thisowner's manual. Attach the.!otbar tothe low

pulley station.Sitan the floor with your heels on the foot plate. Crossyour arms and

hold the lat bar against your chestas shown. Keepyour back stralgh't.Bend back at

thewaist. Relum to thestarling position.

Muscles affeded:brachioradials

Refer toadjustment 4on page 9of this owner's manual. Attach the rower bar to the

low pulley stotbn. Stand with your feeton the Footplate. Hold the rower bar with an

overhand grip with your arms extended downward. Keep your arms stationary and

curl your hands up as far as possible. Reksmto the stortlngposition.

Muscles affected: gostrocnemlus

Refer to adius_ent 4on page 9of thisowner's manual. Attach the rower bar to the

low pulley s/orion.Stand with your feeton thefoot plate. Hold the rower bar with an

overhand grlp with your arms extended downward. Keep your back strgight and

your armsat your sides. Rise up on your toesas far aspossible. Returnto the stai_ng

position.