The Weider Crossbow is an exercise machine designed to provide trainees with a full body workout at home. The machine is suitable for trainees looking to build or maintain muscle mass. The Weider Crossbow includes cable pulleys, an adjustable bench and leg roll pads to allow for a large variety of exercises. The variety is especially beneficial for trainees who are constantly looking for new exercises to perform to avoid reaching plateaus and keep their workouts fun.
Incline Cable Fly
Step 1
Set the bench to the incline position and set the amount of resistance by attaching the clips to the resistance rods. Attach the hand grips to the lower cable pulleys. Lie face-up on the bench and place your feet on the ground with your legs bent. Grab the hand grips with your hands using an overhand grip. Position the hand grips over your upper chest with your arms extended and turn your hands so your palms are facing one another. Keep a slight bend in your elbows.
Step 2
Bring the hand grips downward to upper chest level, keeping your arms extended with a slight bend in your elbows.
Step 3
Bring the hand grips upward to the beginning position, keeping your arms extended with a slight bend in your elbows.
Incline Cable Curl
Step 1
Adjust the bench to the incline position, adjust the amount of resistance and attach the hand grips to the lower cable pulleys. Lie face up on the bench with your feet on the floor and hold the hand grips with your hands in an overhand grip. Position the hand grips by your sides with your arms extended. Turn your hands so your palms are facing forward.
Step 2
Raise the hand grips upwards towards your shoulders by bending your elbows and contracting your biceps muscles.
Step 3
Lower the hand grips downward to the start by extending your elbows.
Incline Cable Triceps Pushdown
Step 1
Set the bench to the incline position and set the amount of resistance. Attach the hand grips to the upper cable pulleys. Lie face up on the bench and put your feet on the ground with your legs bent. Grab the hand grips using an overhand grip with your arms bent.
Step 2
Bring the hand grips down by extending your elbows.
Step 3
Bring the hand grips back to the initial point by bending your elbows.
Seated Cable Leg Extension
Step 1
Adjust the amount of resistance and sit on end on the bench with your torso upright and place your lower legs under the roll pads with your legs bent. Hold the sides of the bench with your hands for support.
Step 2
Raise the roll pads upward by extending your knees and contracting the quadriceps muscles of your front thighs.
Step 3
Lower the roll pads downward to the start by bending your knees.
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