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Pro-form DUAL TRAINER - PFRW5913 Manual

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14
HOW TO SET UP THE ROWER MODE
Follow the instructions below to set up the dual trainer
in the Rower mode.
1. Attach the row bar. Attach the row bar to the strap
with the row bar clip (see assembly step 11 on
page 11).
2. Raise the foot plate. Pull the foot plate knob, raise
the foot plate, and then release the foot plate knob
into the hole in the front frame (see assembly step
9 on page 10).
3. Remove the backrest. Remove the backrest from
the seat carriage (see assembly step 8 on page
10). Then, slide the backrest onto the storage
screws on the rear frame.
4. Release the seat carriage. Pull the seat knob on
the seat carriage and turn it counterclockwise. The
seat carriage will then slide freely along the rail.
Note: If the front
of dual trainer
lifts off the floor
while you are
exercising with
the dual trainer
set up in the
Rower mode,
first turn the
leveling foot
beneath the rear
frame so that it
is tight against
the rear frame.
Then, turn both
of the leveling
feet beneath the rear stabilizer until the lifting motion is
eliminated.
HOW TO USE THE ROWER MODE
Sit on the seat, facing the foot plate. Place your feet in
the foot plate and adjust the straps to fit your feet.
Hold the row bar with an overhand grip. Correct rowing
form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are close to
your feet.
2. The second phase is the DRIVE. Push backward
using your legs. Keep your back straight. Lean
back slightly at the hips (not at the waist) and begin
pulling the row bar toward your chest. Keep your
elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat, moving
through all three phases with a smooth, fluid motion.
Remember to breathe normally as you row; never hold
your breath.
1
2
3
4
Leveling
Feet
Leveling
Foot
… 14 …


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