Action Fitness Side-Shift 1000, Owner'S Manual

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9. Hip abduction/ hip adduction
Remove the lat bar from the high cable. Attach the ankle cuff to
the low cable. Stand sideways and attach the cuff to your ankle,
around your outside leg. Keep your leg straight an slowly move It
outward, away from your body. For hip adduction, turn around
and move your inside leg across the front of your outside leg.
Hold onto the butterfly arm for balance. Keep your back straight
and slowly return to the starting position.
10. Back kick
Remove the lat bar from the high cable. Attach the ankle cuff to
the low cable. Stand facing the machine and attach the cuff
around your ankle. Keep your leg straight and slowly move it
back as shown. Hold onto the butterfly arm portion of the ma-
chine for balance. Keep your back straight and slowly return to
the starting position.
11. Standing curl
Remove the lat bar from the high cable. Attach the small bar to
the low cable. Stand facing the machine, arms extended. Do not
lock your elbows. Hold the bar with an underhand grip. Keep your
elbows at your side. Bend your elbows bringing the bar to your
chest as shown. Keep your back straight and slowly return to the
starting position.
12. Upright row
Remove the lat bar from the high cable. Attach the small bar to
the low cable. Stand facing the machine, arms extended. Hold
the bar with an overhanded grip. Pull upwards, keeping the bar
close to your body, bending your arms bring the bar to your
chest as shown. Keep your back straight and slowly return to the
starting position.
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EXERCISES