Weider Ultramax 1033 Owners Manual - Page 16

„It.

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11 UPRIGHT ROW 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 a close overhand grip and extend your arms downward.Lift the lat bar to your chest, as shown.Return to the starting position. Muscles affected: biceps, deltoids, trapezius 12 SEATED ROW 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 witha wide overhand grip and extend your arms forward. Pull the lat bar toward you, as shown. Return to the starting position. Muscles affected: deltoids, trapezius, biceps, brachioradials, latissimus dorsi 13 LAT PULL-DOWN-BACK Place the desired amount of weight on the leg lever. Attach the lat bar to the high Wi• cable. Sri on the bench, with your back to the mast, extend your arms up and hold Ile ends of the lat bar with an overhand grip. Pull the lat bar down behind your head untilyour hands are level with your neck. Return to the starting position. Muscles affected: latissimus dorsi, trapezius 14 LAT PULL-DOWN-FRONT •1 1,„ Place the desired amount of weight on the leg lever. Attach the lat bar to the high cable. Sit on the bench, facing the mast, extend your arms up and hold the ends of the lat bar with an overhand grip. Pull the tat bar down in front of your face until your hands are level with your neck. Return to the starting position. Muscles affected: latissimus dorsi, trapezius 15 AB CRUNCH Place the desired amount of weight on the leg lever. Attach the lat bar to the high cable. Sit on the bench, facing the mast, and hold the tat bar with a close grip behind your head as shown. Keep your back straight and slowly bend forward at the waist. Return to the starting position. • •• • „It.? • . Musiles affected: rectus abdomlnus, upper abdominals iR

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11
UPRIGHT
ROW
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
a
close
overhand
grip
and
extend
your
arms
downward.
Lift
the
lat
bar
to
your
chest,
as
shown.
Return
to
the
starting
posi-
tion.
Muscles
affected:
biceps,
deltoids,
trapezius
12
SEATED
ROW
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
a
wide
overhand
grip
and
extend
your
arms
forward.
Pull
the
lat
bar
toward
you,
as
shown.
Return
to
the
starting
position.
Muscles
affected:
deltoids,
trapezius,
biceps,
brachioradials,
latissimus
dorsi
13
LAT
PULL
-DOWN
-BACK
Place
the
desired
amount
of
weight
on
the
leg
lever.
Attach
the
lat
bar
to
the
high
cable.
Sri
on
the
bench,
with
your
back
to
the
mast,
extend
your
arms
up
and
hold
Ile
ends
of
the
lat
bar
with
an
overhand
grip.
Pull
the
lat
bar
down
behind
your
head
until
your
hands
are
level
with
your
neck.
Return
to
the
starting
position.
Muscles
affected:
latissimus
dorsi,
trapezius
Wi•
14
LAT
PULL
-DOWN
-FRONT
•1
1,„
Place
the
desired
amount
of
weight
on
the
leg
lever.
Attach
the
lat
bar
to
the
high
cable.
Sit
on
the
bench,
facing
the
mast,
extend
your
arms
up
and
hold
the
ends
of
the
lat
bar
with
an
overhand
grip.
Pull
the
tat
bar
down
in
front
of
your
face
until
your
hands
are
level
with
your
neck.
Return
to
the
starting
position.
Muscles
affected:
latissimus
dorsi,
trapezius
15
AB
CRUNCH
Place
the
desired
amount
of
weight
on
the
leg
lever.
Attach
the
lat
bar
to
the
high
cable.
Sit
on
the
bench,
facing
the
mast,
and
hold
the
tat
bar
with
a
close
grip
behind
your
head
as
shown.
Keep
your
back
straight
and
slowly
bend
forward
at
the
waist.
Return
to
the
starting
position.
•
•
•
•
„It.
?
•
.
Musiles
affected:
rectus
abdomlnus,
upper
abdominals
iR