Weider Crossbow Directions
The Weider Crossbow is a pulley-operated home gym. The resistance level can be adjusted effortlessly using the power rod system. Without having to remove collars and change weight discs, the ease of transition from one exercise to the next is the Crossbow's main selling point. However, like any piece of weightlifting equipment, it is important to know how to perform exercises with the correct forms and at a level suitable for your own body.
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Instructions
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Perform a chest press: Lie on the bench at a slight incline. Grip the handles to the sides of your chest with an overhand grip. Push your arms out until they are almost locked at the elbow. Slowly lower your hands to the starting position.
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Perform a shoulder press. Sit on the flat bench facing away from the tower. Grab the low handles with an overhand grip (palms forward). Bring the handles up until they are level with your head and your arms are at a 90-degree angle--this is the starting position. Extend you arms upward until almost locked at the elbow. Slowly return to the starting position.
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Perform an abdominal crunch. Lie on the flat bench with your head nearest the tower. Grab the low handles with an underhand grip (palms up) and bring them level with your head. This is the starting position. Contract the abs and bring your ribs toward your hips, lifting your shoulders and upper-back from the bench. Slowly lower to the starting position.
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Perform a row. Sit on the flat bench facing the tower. Grab the low handles with your palms facing each other. Start with you arms fully extended and then squeeze your shoulder blades and bring the handles into your sides. Slowly return to the starting position.
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Perform a biceps curl. Remove the bench. Stand on the platform facing away from the tower, straddling the rail. Grab the low handles with an underhand grip (palms outward). Keep you elbows locked at your sides and curl the handles toward your shoulders. Slowly lower your elbows to the starting position.
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Perform a squat. With the bench removed, attach the low cables to the hack squat bench. Stand on the platform with feet shoulder-width apart, straddling the rail, with your back on the support. Bend at the knees and squat down until your legs are at a 90-degree angle. Keep your feet forward so your knees do not go ahead of your toes when you squat. Extend you legs and lift upward.
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Tips & Warnings
Know what's possible. There are over 65 possible exercises offering variations of the above. Use the exercise chart for diagrams.
When lifting weights, keep your trunk fixed by contracting your core muscles.
Exhale when applying force and inhale when returning to the starting position.
Inform your doctor before significantly altering your training program.
References
- Photo Credit Brand X Pictures/Brand X Pictures/Getty Images
