York Fitness 56020, Owner'S Manual, Page: 16 / 24

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Fitness Guide
Standing Upright Row
1. Place balls of both feet onto the rower for stability.
Stand with good straight body position. Hold the handle
with both position.
2. Pull upwards keeping the handle close to your body.
Only pull the handle to chest height. Keep the elbows
lifted towards the ceiling.
3. Return to the start position with control.
Single Arm Row
1. Place balls of both feet onto the rower for stability.
Support your body weight with your left hand on the
left knee.Having a good stance will allow you to feel
balanced when completing the exercise.
2. Hold the handle in your right hand.
3. Keep a straight back as shown and pull the handle into
the body. Release back to the start position.
4. Repeat with your other arm.
Standing Bicep Curl
1. Place balls of both feet onto the rower for stability. Hold
the handle with both hands with plams facing upwards.
2. Keeping the elbows close to the body pull the handle
toward your face, working the bicep (front arm)
muscles.
3. Return to the start position keeping back straight and
elbows into body.
Standing Shoulder Shrug
1. Place balls of both feet onto the rower for stability. Hold
the handle in both hands with palms facing inwards.
2. With straight arms lift the shoulders upwards (towards
your ears).
3. Lower with control to the start position.