Weider Flex 110 User Manual - Page 6

Curls, Press, Sit-ups

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ARM CURLS Adjust the required resistance on the flex bands mounted to the leg roller arm. Remove the top leg curl rollers. Grasp the bar and position your elbows just above the knee rollers in a slight lean forward position. Starting with arms straight, curl the bar up under your chin by bending your arms at the elbows only. Lower again slowly. Breathe out as you lift and in as your lower. LEG PRESS Adjust the pressing arm to the same starting position as the shoulder press exercise. Lay on your back on the bench and position your feet up under the bends in the handlebar so that your feet have a secure placement. Holding onto the sides of the bench for support, slowly press the handlebar up until your legs are completely straight, breathing out, and lower slowly again, breathing in. SIT-UPS Adjust the flex bands to their maximum resistance on the leg curl to serve as a foot restraint and place your ankles behind the lower rollers. Make sure that the handlebar is up in the top position and out of the way before placing your hands behind your head and lowering your upper body halfway back and curling your trunk back over to the starting position. Breathe in as you go back and out as you come forward.

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ARM
CURLS
Adjust
the
required
resistance
on
the
flex
bands
moun-
ted
to
the
leg
roller
arm.
Remove
the
top
leg
curl
rol-
lers.
Grasp
the
bar
and
position
your
elbows
just
above
the
knee
rollers
in
a
slight
lean
forward
position.
Star-
ting
with
arms
straight,
curl
the
bar
up
under
your
chin
by
bending
your
arms
at
the
elbows
only.
Lower
again
slowly.
Breathe
out
as
you
lift
and
in
as
your
lower.
LEG
PRESS
Adjust
the
pressing
arm
to
the
same
starting
position
as
the
shoulder
press
exercise.
Lay
on
your
back
on
the
bench
and
position
your
feet
up
under
the
bends
in
the
handlebar
so
that
your
feet
have
a
secure
pla-
cement.
Holding
onto
the
sides
of
the
bench
for
sup-
port,
slowly
press
the
handlebar
up
until
your
legs
are
completely
straight,
breathing
out,
and
lower
slowly
again,
breathing
in.
SIT-UPS
Adjust
the
flex
bands
to
their
maximum
resistance
on
the
leg
curl
to
serve
as
a
foot
restraint
and
place
your
ankles
behind
the
lower
rollers.
Make
sure
that
the
handlebar
is
up
in
the
top
position
and
out
of
the
way
before
placing
your
hands
behind
your
head
and
lowe-
ring
your
upper
body
halfway
back
and
curling
your
trunk
back
over
to
the
starting
position.
Breathe
in
as
you
go
back
and
out
as
you
come
forward.