Upper Body

• The Weider Crossbow is designed to provide a total body workout so a good place to start is with the largest muscles of your upper body; the chest, shoulders, and back. With the Weider Crossbow, any movement that pushes out will work the chest area, pushing up will work the shoulder area, and any type of pulling motion will work the back. Two of the best exercises for the chest are the seated chest press and the chest fly. The chest press consists of pushing the cable handles away from your chest as you are seated on the bench. The chest fly consists of pushing your hands together from the seated position.
  
  The best exercise for your shoulders is the shoulder press, where you push the cable handles up above your head. For your back, the two best exercises are the lat pull down, where you pull the cable handles down from an overhead position, and the seated row, where you pull the cable handles into your mid section area. These five basic movements will have the biggest impact on these muscle groups.
  
  

Lower Body

• When it comes to your legs the main areas you want to concentrate on are the front and back of your thighs and your calves. The seated leg extension is the primary exercise to work the front of your thighs. To perform this movement, using the leg pulleys extend your feet above the ground, but do not fully lock your knees. To work the back of your thighs use the leg press to push the cables away from your body, but once again never lock your knees. To perform a calf raise you push the cables away from you using only the movement of your feet, isolating the calf muscles.
  
  

Arms

• While any upper body exercise will also help to work the muscles in the arm, there are two exercises designed to specifically target just the arm area. The hammer curl works the bicep muscle in the front of the arm by pulling the cables in an upright motion, bending your arm at the elbow. The triceps kickback works the triceps muscle in the back of the arm by pushing the cable back away from your body while once again bending your arm at the elbow. These are two of the most effective exercises for building bigger arms.