F. SINGLEARM BENT ROW (15--125 Lbs.)Muscles affected: biceps, brachioradlals, deltoids, tropezlus, laHsslmusdorsi, rhom,,oids
Refer to adjustment 4 on page 9of this owner's manual. Attach thestrap to the Iowlz
pulley stoHon.Stand with your feet on the foot plate and bend forward c_shown.:'_ :
Hold the strap with an overhand grip with your arm extended downward. Keep your
back straight.Pull thestrap toward your stomach. Return to the starting Pasltbn.
G. SEATED ROW-WIDE GRIP (15--125 Lbs.)Musclesaffected:deltoids, tropezies,biceps, brochioradials, latissimus dorsi
Refer to adju:_tment4onpage 9of this owner's manual. Attach the lot bar to the low
pulley station.Sit on the floor with your heelson the foot plate. Leanforward, extend
your arms and hold the lot bar with an overhand grip. Pull the lot bar toward your
stomachand lean back. Return to thestarting position.
H. SINGLEARM SEATED ROW(15--125 Lbs.)
Muscles offecled: biceps, brachioradlals, deltoids, trapezlus, laHssimus:dorsi,rhomboids
Refer to adjustment 4 on page 9 of this owner's manual. Attach the.',trap to the low
pulley station.Sit on the floor with your heels on the foot plate. Leanforward, extend
one arm and hold the strap._ull the strap toward yourstomach and-ban back, keep-
ing your elbow close to your side.Return to the starling position.
I. REVERSE BICEPS CURL (15--125 Lbs.)
Muscles affected: biceps, brochloradials
Refer to adjustment 4on page 9of this owner's manual. Attach the rower bar to the
low pulley station.Stand with your heel on the footplate. Hold the rower bar with an
overhand grip with your arms extended downward. Keepyour back straight and
your elbows close to your sides. Curl the rower bar up toward your chest as shown.
Return to the staffing position.
J. ISOLATION CURL (15--125 Lbs.)
Muscles affected:biceps, brachlorodlals
Refer to adiustment 4 on page 9 of this owner's manual. Attach thestrap to the low
pulley station.Stand with your side _oword the CRC _S TRAINER e with one Footon
the footplate. Hold the strap with an underhand grip with your arm extended down
ward. Pull the strap up until your hand is level with your chest. Return to thestarting
position.