Weider Flex 110 User Manual - Page 5

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,

brea-

thing

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.

Weider Flex 110 User Manual - Page 5

Shoulder, Press, Extension

Page 5 highlights