Weider 110 L B Weight Set User Manual - Page 5
Shoulder, Press, Extension
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SHOULDER PRESS Adjust the handlebar to the SECOND anchor hole just above and forward of the hole used for bench press. Sit on the bench facing either towards or alternatively away from the main upright. Start by bringing the handlebar to shoulder level and then press to arms length above your head, breathing out, and lower again to shoulder level, breathing in. Keep your back straight throughout the movement. LEG EXTENSION Move the flex bands to the leg roller arm and anchor the wider end of the band to the anchor hole in the front leg post using the shorter anchor tube. Sit with your knees over the knee rollers and ankles behind the lower rollers. Slowly extend your legs until completely straight, breathing out, and lower slowly breathing in. Hold onto the sides of the bench and keep your back straight throughout. LEG CURL Lay face down on the bench and position your knees comfortably over the knee rollers and your ankles under the upper rollers. Hold onto the bench sides for support and slowly bend your knees and curl your legs up behind, breathing out, to just past right angles, and lower, breathing in. Straighten your legs completely each time and do not arch your back during the movement.