Weider Ultramax 1033 Owners Manual - Page 15
Wrist, Triceps, Press, Military, Front, Raise, Shoulder, Shrug
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MI WRIST CURL Place the desired amount of weight on the leg lever. Attach the lat bar to the low cable. Sit on the bench, resting your arms on your legs, as shown. Hold the lat bar with an underhand grip. Keep your arms stationary and curl your hands up as far as possible. Return to the starting position. Muscles affected: brachioradials TRICEPS PRESS Place the desired amount of weight on the leg lever. Attach the lat bar to the low cable. Lie on the bench and hold the lat bar with an overhand grip, as shown. Press the lat bar up until your arms are straight. Return to the starting position. Muscles affected: triceps, brachioradials 8 MILITARY PRESS Place the desired amount of weight on the barbell. Sit on the bench and hold the barbell behind your head with your elbows bent. Slowly straighten your arms until the barbell is above your head. Return to the starting position. Muscles affected: deltoids, pectorals, triceps • .f.F.-!,"*.tro,..1-...tyq.t.7-.- 9 FRONT RAISE Place the desired amount of weight on the leg lever. Attach the lat bar to the low cable. Sit on the bench, hold the lat bar with an overhand grip, and extend your arms as shown. Slowly raise your arms until they are level with your shoulders. Return to the starting position. Muscles affected: anterior deltoids • 10 SHOULDER SHRUG Place the desired amount of weight on the leg lever. Attach the lat bar to the low cable. Straddle the bench and extend your arms downward. Hold the lat bar with -. an overhand grip.Keep your arms at your sides.Shrug your shoulders up as far as possible. Return to the starting position. • *4-• Muscles affected: trapezius, rhomboids • 15 te. r;•;•,-.1-