Weider Flex 110 User Manual - Page 4

BASIC EXERCISES Here is a description of how to perform all of the basic exercises that are featured in the following programs designed specially for trimming, fitness, endurance or bodybuilding. In each case, the exercise form remains the same, however the speed of movement, intensity and number of repetitions will change depending on the program you choose. Many other exercise variations can be performed by varying your body position or grip on the handlebar. BENCH PRESS Adjust the handlebar to the correct starting position by anchoring the wider end of the flex bands to the lower rear hole in the main upright using the longer anchor tube. Laying on the bench, grasp the foam grips and press the handlebar to arms length above your chest, breathing out, and lower again, breathing in. r WWI LAT PULLDOWNS Move the pressing arm to the top position and hold in place by anchoring the flex bands through the top hole in the main upright. Sit facing away from the upright and pull the handles down level with your shoulders, breathing out and return breathing in. Alternativelly, sit facing the upright and perform the exercise in this same way to exercise your upper back muscles from another angle. BUTTERFLY EXERCISE Anchor the pressing arm up out of the way by using a second set of flex bands as described in the previous exercise or alternatively using a selector bolt through the hole provided at the front of the handlebar slot in the main upright. Lay on the bench and hold the butterfly arms at the bend so that you. elbows press against the foam pads. Slowly, bring the rollers together above your chest, breathing out and return again breathing in. for best results, hold the pads together for a one second pause before lowering.