Powerline BSG10X, Owner'S Manual

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1. Insert pin into weight stack at desired resistance level.
2. Attach Tricep Strap to middle pulley cable. Adjust seat pad to a
comfortable position.
3. Sit comfortably facing away from the machine. Reach behind your head
and secure your hands into the loops of the Tricep Strap.
4. Bend slightly at the waist away from the machine. Keep your arms bent
with your elbows facing forward.
5. Keeping your upper arms motionless, use triceps strength to move the
Strap forward and outward in an arcing motion until your arms are fully
extended.
6. Pause for a moment, then slowly return the Strap back along the same
arc, to the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
-i>Ìi`Ê/ÀˆVi«ÊÝÌi˜Ãˆœ˜
(Triceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Lat Bar or Low Row Bar to high pulley cable.
3. Stand erect with your feet shoulder width. Grasp the Bar with your
hands set 3 to 5 inches apart.
4. Pull the Bar down and lock your upper arms against the sides of your
torso where they must remain throughout the exercise. Lean slightly
forward at the waist.
5. Moving only your forearms, use Triceps strength to press the Bar down
in a semicircular arc to a position below your waist.
6. Pause for a moment, then slowly return along the same arc, to the
starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
/ÀˆVi«Ê*ÀiÃÃ`œÜ˜
(Triceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Low Row Bar to low pulley cable.
3. Take an underhand grasp on the Bar. Stand erect with your feet set at
shoulder width, approximately 1 to 2 feet away from pulley. Your arms
should be down at your sides with the Bar resting on your thighs.
4. Keeping your upper arms locked against the sides of your torso, use
Bicep strength to curl the Bar upward and forward in a semicircular arc
to a position beneath your chin.
5. Pause for a moment, then slowly return the bar back along the same
arc, to the starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
-Ì>˜`ˆ˜}Ê>LiÊÕÀ
(Biceps)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an underhand grasp on the Stirrup Handle with your left hand.
Stand approximately 1 to 2 feet back from the pulley with your
feet at shoulder width. Keep your left upper arm locked against the side
of your torso.
4. Use Bicep strength to curl the Handle forward and upward in a
semicircular arc to a position under your chin.
5. Pause for a moment, then slowly return the Handle back along the
same arc, to the starting position. Repeat movement.
6. Exhale on exertion, inhale on return motion.
7. Change hands and repeat with opposite arm.
œ˜Vi˜ÌÀ>̈œ˜ÊÕÀ
(Biceps)
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