Powerline BSG10X, Owner'S Manual

Page: 45 / 56

-"1,-®7","1/
1. Insert pin into weight stack at desired resistance level.
2. Attach the Low Row Bar to low pulley cable.
3. Take an overhand grasp of the Bar with your hands approximately 6
inches apart.
4. Facing the machine, stand 1 to 2 feet away from the pulley with your
feet set shoulder width apart. Allow the weight to extend your arms
downward with the bar resting across your thighs.
5. Keeping your elbows above your hands at all times, slowly pull the bar
upward until the backs of your hands lightly touch your chin.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
1«Àˆ} ÌÊ,œÜ
(Deltiods & Trapezius)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an overhand grasp of the Stirrup Handle (optional) with your palm
facing down.
4. Facing away from the machine, stand 1 to 2 feet away from pulley.
5. Using shoulder muscle strength, slowly raise the handle upward
and forward in a semicircular arc until it is in a position slightly above
your shoulder level.
6. Pause for a moment, then slowly return the Handle along the same arc,
back to the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
iÌœˆ`Ê,>ˆÃi
(Deltiods)
55
-®7","1/
1. Insert pin into weight stack at desired resistance level and adjust Press
Arms to Storage position.
2. Attach Tricep / Ab Strap to the middle pulley cable and adjust the back
pad to the flat upright position.
3. Sit comfortably on seat pad. Grasp the Strap and place it securely over
your shoulders, keeping your hands planted firmly on your upper chest
throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist as
far as possible.
5. Pause for a moment, then slowly return back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
LÊÀ՘V
(Abdominals)
1. Insert pin into weight stack at desired resistance level and adjust Press
Arms to Storage position.
2. Attach Tricep / Ab Strap to the middle pulley cable and adjust the back
pad to the flat upright position.
3. Sit comfortably on seat pad. Grasp the Strap and place it securely over
your shoulders, keeping your hands planted firmly on your upper chest
throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist
and towards one knee.
5. Pause for a moment, then slowly return back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
"LˆµÕiÊÀ՘V
(Obliques & Abdominals)
SHOulderS wOrKOut
45
-"1,-®7","1/
1. Insert pin into weight stack at desired resistance level.
2. Attach the Low Row Bar to low pulley cable.
3. Take an overhand grasp of the Bar with your hands approximately 6
inches apart.
4. Facing the machine, stand 1 to 2 feet away from the pulley with your
feet set shoulder width apart. Allow the weight to extend your arms
downward with the bar resting across your thighs.
5. Keeping your elbows above your hands at all times, slowly pull the bar
upward until the backs of your hands lightly touch your chin.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
1«Àˆ} ÌÊ,œÜ
(Deltiods & Trapezius)
1. Insert pin into weight stack at desired resistance level.
2. Attach Stirrup Handle (optional) to low pulley cable.
3. Take an overhand grasp of the Stirrup Handle (optional) with your palm
facing down.
4. Facing away from the machine, stand 1 to 2 feet away from pulley.
5. Using shoulder muscle strength, slowly raise the handle upward
and forward in a semicircular arc until it is in a position slightly above
your shoulder level.
6. Pause for a moment, then slowly return the Handle along the same arc,
back to the starting position. Repeat movement.
7. Exhale on exertion, inhale on return motion.
iÌœˆ`Ê,>ˆÃi
(Deltiods)
55
-®7","1/
1. Insert pin into weight stack at desired resistance level and adjust Press
Arms to Storage position.
2. Attach Tricep / Ab Strap to the middle pulley cable and adjust the back
pad to the flat upright position.
3. Sit comfortably on seat pad. Grasp the Strap and place it securely over
your shoulders, keeping your hands planted firmly on your upper chest
throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist as
far as possible.
5. Pause for a moment, then slowly return back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
LÊÀ՘V
(Abdominals)
1. Insert pin into weight stack at desired resistance level and adjust Press
Arms to Storage position.
2. Attach Tricep / Ab Strap to the middle pulley cable and adjust the back
pad to the flat upright position.
3. Sit comfortably on seat pad. Grasp the Strap and place it securely over
your shoulders, keeping your hands planted firmly on your upper chest
throughout the entire exercise movement.
4. Using Abdominal muscle strength, slowly bend forward at the waist
and towards one knee.
5. Pause for a moment, then slowly return back along the same arc, to the
starting position, Repeat movement.
6. Exhale on exertion, inhale on return motion.
"LˆµÕiÊÀ՘V
(Obliques & Abdominals)
aBS wOrKOut
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