Kneel down and adjust the Bar to shoulder height. Grip the Bar with an overhand grip. Lift
the Bar above your head by extending your arms. Lower the Bar to your shoulders slowly.
Repeat.
BAR
Triceps Extension
Biceps
C
u
r
l
s
EXERCISE GUIDE - ARMS
Adjust the Bar to below your waist. Stand straight holding the Bar with an underhand grip,
your hands shoulder width apart. Keeping your upper arms stationary, curl the Bar
forward and up until the Bar is at shoulder level with your biceps fully contracted.
Return to the starting position. Repeat.
Kneel down and adjust the Bar to shoulder height. The Bar should be behind your head. Grasp the Bar
behind your head and lock elbows into place. Extend at elbows until your hands are above your head.
Lower and repeat.
BAR
T
r
iceps Push
dow
n
Fro
n
t Raise
Upr
i
ght Row
Adjust the Bar to below your waist. Keep your chest and head up. Place your hands in
an overhand grip on the Bar. Stand up with a tight core and flat back. Keeping a
slight bend in the elbows, raise the Bar up and in front of you. Pause when your
arms are parallel with the ground. Slowly lower the Bar to your hip. Repeat.
Adjust the Bar to shoulder height. Grip the Bar with an overhand grip, with your hands slightly less
than shoulder width apart. Lock your elbows to your sides and push the Bar down towards the
floor until your arms are fully extended. Return to the start position while keeping your elbows
stationary. Repeat.
Adjust the Bar to thigh height. Stand with your back straight, holding the Bar with an overhand grip. Keep
your arms extended with a slight bend at the elbows. Lift the Bar and raise your elbows up and out to the side.
Keep the Bar close to your body as you raise it up to your chin. Return to the start position.
Repeat.
Attach both Handles to one Pulley and lower it. Grip the Handles with an overhand grip with
your arms fully extended. Keep your shoulders back. Raise the Handles straight up in one
smooth movement, until it is just below your chin. Slowly lower to the start position
Repeat.
CABLE
Tri
ceps
Pulldown
B
i
ceps
C
u
r
l
Upright Ro
w
Lower both Pulleys and attach both Handles. Grip the Handles with a shoulder width
underhand grip. Keep your elbows close to your sides. Curl your arms upward from the
elbows in a smooth arc. Lower the Handles back to the starting position in a smooth motion.
Repeat.
CABLE
T
r
i
ceps K
i
ckbac
k
Reverse
C
url
Crossbody Pull
Adjust both Pulleys to shoulder height and attach the Long Bar. Grip the bar with an underhand grip.
This is the start position. Moving only your forearms, pull the Long Bar down towards the floor
until your arms are fully extended. Return to the start position moving your forearms only.
Repeat.
Adjust a Pulley to shoulder height and attach the Sport Stick. Reach across your body and grab the Sport
Stick using an overhand grip. Pull the Sport Stick in front of your body in a lateral motion and extend
your arm to the side. Slowly return to the starting position.
Repeat.
BENCH
Wr
i
s
t C
url
P
r
o
n
e Tri
c
eps
E
xtension
Seated
Shoulder
Press
Adjust the Bar to Flat Bench height. Place a bench so that the top is near the Bar. Lie on your back
and grab the Bar using an overhand grip. Keep the upper arms in place as you bend at the
elbow extend your arms above your head. Once the Bar reaches the top, pause and
slowly lower the Bar towards your head. Repeat.
HOW TO
USE
Lower a Pulley and attach one Handle. Grab the Handle of a lowered cable Pulley with one hand.
Keep a tight core and flat back as you bend at the hips, resting your opposite hand on the XFT.
This is the start position. Extend your hand behind you keeping your elbow to your side.
Repeat.
K
n
e
eli
n
g
Sh
o
ulder
Pr
e
ss
Place a bench inside the XFT Bar. While seated, adjust the Bar to shoulder height. Grip the Bar with
an overhand grip. Lift the Bar straight over your head by extending your arms. Then lower the Bar to
your shoulders slowly.
Repeat.
Adjust the Bar to Flat Bench height. Place a bench so that the top is near the Bar. Sit on the bench
and grasp the Bar using an underhand grip. Rest the back of your forearms on your upper thighs
with your palms facing up. Lower the Bar past your knees by bending your wrists only.
Now curl the Bar upwards. Repeat.
Attach both Handles to one Pulley and raise it to the top. Grip the Handles with an overhand grip. Lock
your elbows to your sides and pull the Handles down towards the floor until your arms are fully
extended. Return to the start position moving your forearms only.
Repeat.
ADJUST THE BAR HEIGHT LOCK THE BAR IN PLACE
UNLOCKED LOCKED
RESISTANCE/DOUBLE UP WORKOUT DIRECTION
To adjust the Bar height unlock the Quick-Set Handle by pulling it to the left.
Once the Quick-Set Handle is unlocked you can adjust the Bar vertically. Be sure
to lock the Bar back in place by pushing the Quick-Set Handle back to the right.
Note: Some workouts will require you to disengage the Bar, get into
starting position, and then engage the Bar.
The XFT Bar can be locked so it doesn’t move horizontally during a
workout. To lock the Bar in place make sure the Blue Handles are
down. To unlock the Bar make sure the Blue Handles are up.
Note: This makes the XFT function like a Smith machine.
Some workouts using the XFT Bar can be performed
facing either direction. For example: the pictures above
show a bicep curl being done facing away and towards
the XFT.
The XFT Bar has resistance In both directions.
Depending on the workout you will either be
pushing up or pulling down the XFT Bar.
Each weight plate is 10 pounds. The Bar has
1:1 ratio for 10 pounds resistance per plate.
The Cables provide a 2:1 ratio for 5 pounds
resistance per plate per side.
To double up the weight on the XFT Bar
place the pulley hooks onto the sides of
the XFT Bar. Hold the hooks vertically
and simply slide over the Bar ends.
The BodyCraft XFT has been designed to provide exercises for your entire body. This poster illustrates only a sample of available exercises. We hope you enjoy many healthy years of use. Learning to use and maintain your XFT is very important for your personal safety and the proper function of the machine. Be sure to read all of the
information carefully before using. The information in this guide is general in nature; for detailed information about exercise, consult your physician and your local fitness dealer. Your local fitness dealer can provide reputable books and referrals to personal trainers. WARNING: Before beginning this or any exercise program,consult
your physician. This is especially important for persons over the age of 35, or with preexisting health problems. Recreation Supply, Inc. assumes no responsibility for injury or property damage sustained by or through the use of this product. GENERAL EXERCISE GUIDELINES: There are many theories as to the proper number of
repetitions and sets of repetitions of any specific exercise. In fact, we are all unique individuals and what may be effective for one person may not be for the next. For your specific needs, we recommend consultations with your fitness dealer or a certified personal trainer. For general guidelines, we recommend 6-12 repetitions per
set and 2-3 sets per any given exercise. Intensity is more important than the number of reps and sets. The amount a muscle group is stressed (to failure) is directly proportional to the amount of increased strength/growth. Please remember to start easy and increase the total time and the number of repetitions gradually. Overdoing
it in the beginning can cause unnecessary muscle soreness. If at any time you feel excessive pain, stop immediately. Determine what is wrong before continuing. Rest is a very important part of the process. Begin each session with a 5-15 minute warm up period of light exercise and stretching. During the routine, be sure to
maintain proper form and move through the full range of motion. Be sure to breathe naturally; do not hold your breath. End each session with a 5-10 minutes of light stretching. Stretching can help relieve soreness and increase flexibility. Plan to spend the first two weeks getting familiar with the machine and accustomed to the
routines. Do not quit! Variety of exercises can be a motivating factor. Remain committed and your exercise time will soon become a time you anticipate.
© 2020 - Bodycraft® is a division of Recreation Supply, Inc. 7699 Green Meadows Dr N, Lewis Center, OH 43035 Phone: 800-990-5556 Fax: 740-965-2449
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