Located above the seat is the Lat Pulldown Bar. Release the exercise bar by removing it from its stored position allowing it to hang freely.

To perform the Lat Pulldown exercise, first adjust the seat height by releasing the pull pin and positioning the seat so that your upper thigh is pressed against the underside of the roller pads with your feet either flat on the floor or placed on the footplates. If necessary the roller pads position can be adjusted by releasing the pull pin.

Select the desired weight. Grasp the lat bar using either a close or wide grip. In a smooth, controlled motion, pull down on the bar while exhaling until the bar is just under your chin while squeezing your shoulder blades together. Hold for a moment, then slowly return to the start position while inhaling to complete a rep. Repeat this movement for the desired number of reps.

When finished exercising replace the lat bar in its stored position.

To perform the Mid Row exercise, first adjust the seat height by releasing the pull pin and position the seat in or out so that your chest is in a comfortable position on the chest pad. While seated with your chest against the chest pad your arms should be almost fully extended when you grasp the handles. This adjustment may be different depending on whether you choose a wide or narrow grip for the exercise.

Select the desired weight. Grasp the handles on the exercise arm, and in a smooth, controlled motion, pull the handles towards your chest while exhaling and squeeze your shoulder blades together. Hold for a moment, then while inhaling slowly return to the start position to complete a rep. Repeat this movement for the desired number of reps.