The Weider Crossbow is a home gym that uses a cable system with resistance rods. You can perform full-body workouts with the machine. Among the features included is a bench, which can be moved from a flat position to an incline position, allowing for a great variety of exercises. The machine comes with 240 lbs. of resistance, so trainees are able to continually make progress.
Incline Cable Fly
The incline cable fly works the pectoralis major, anterior deltoids and triceps. Set the bench to the incline position. Lie with you back on the bench, grab each cable handle and place your feet on the ground. Extend both arms out, leaving a slight bend in the elbows. Bring your arms across your chest until your two hands almost touch, then return your arms back to the starting position.
Standing Cable Row
Standing cable rows hit the lat muscles, teres major, rhomboids and biceps. Remove the bench from the machine and hold the two cable handles. Lean your torso slightly forward, keeping your back straight, and slightly bend your knees. Turn your hands so your palms face inwards. Pull your arms towards your body by bending your elbows until your hands are near the sides of your stomach. Return your arms to the starting position by extending your elbows.
Incline Cable Extension
This movement targets the triceps. Place the bench in the incline position. Lay your back on the bench and grab the cable handles. Put your feet on the floor. Hold the handles near the sides of your head, with the back of your hands facing the machine. Extend both arms out and away from the machine, but don't lock out your elbows. Bring your arms back to the initial point by bending the elbows.
Incline Cable Curl
The incline cable curl works the biceps. Position the bench to incline and lie down with your back on the bench and feet on the floor. Grab the two handles and turn your hands so your palms face up. Perform a curling motion with your arms up towards your shoulder by bending the elbows. Lower you arms back to the start by extending the elbows.
Cable Resistance Crunch
Cable resistance crunches involve the rectus abdominis muscles. With the bench in the incline position, lay your back on the bench. Hold the cable handles with each hand and put your feet on the ground. Bring the handles by the sides of your head with your arms in a bent position. Crunch forward, bringing your upper back off the bench and contracting the abs. Return to the starting position.
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