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-

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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
te.
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.
•
.f.F.
-!,
"*.tro,..1-...tyq.t.7-.-
Muscles
affected:
deltoids,
pectorals,
triceps
r;•;•,-.1
-
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