Crossbow Workout Directions

The Crossbow, manufactured by Weider, is a piece of home-gym resistance training equipment. Using a power-rod system, the resistance can be adjusted with the touch of a button - preventing the hassle of constant changing of weight disks and collars. A wide variety of resistance exercises are possible using the Weider Crossbow, enabling fitness enthusiasts to target their whole body with each workout. Always perform exercises with the correct technique and work within your own capabilities to prevent injury and promote the optimal strength and fitness gains.

Instructions

    • 1

      Perform a chest press. Adjust the tilt on the bench, so it is at a slight incline. Lie on the bench, face up, with your head nearest the tower. Grip the handles by your chest with an overhand grip -- palms facing up. Exhale while forcefully extending your arms: Do not arch your back to assist the lift. Once your arms near full extension, lower in a controlled manner, until you reach the start position and repeat.

    • 2

      Perform a shoulder press. Flatten the bench and sit on it with your back to the tower. Grip the lower handles with an overhand grip and lift them, until they are level with your head. Rotate your hands so your palms are facing forwards and your elbows are at right angles: This is the start position. Exhale and forcefully extend your arms directly upwards. Again, refrain from arching your back to assist the lift. As you reach full extension, slowly lower to the start position and repeat.

    • 3

      Perform a bicep curl. Remove the bench from in front of the tower. Stand on the platform, straddling the rail, with your back to the tower. Grab the low handles with an underhand grip -- palms outwards. Stand upright and keep your elbows tucked into your sides throughout the exercise. From a fully extended position, bend your arms -- bringing your hands towards your shoulders. Once flexed to the maximum amount, slower lower the handles until your arms are fully extended, and repeat.

    • 4

      Perform a squat. Attach the cables to the "hack squat bench." Straddle the rail, standing on the platform with your feet slightly wider than shoulder-width. Keep you back resting against the support on the tower. Bend your knees and slowly lower, until your legs are at 90-degrees. Ensure your feet are adequately positioned in front of you to allow your weight to stay centered over your heels for the duration of the exercise. Exhale and forcefully extend your legs until you are in an upright position. Slowly lower and repeat.