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Adjust the bar to below your waist. Grab the bar with an overhand grip. Your arms should
be fully extended towards the floor. Raise (shrug) your shoulders up in a slow movement.
Do not use your biceps to assist in lifting the barbell. Lower your shoulders using a smooth
movement. Repeat.
BAR
Lat P
ul
l
Down
Bent Ov
e
r Row
EXERCISE GUIDE - back
Center a Flat Bench so that the top is near the weight stack. Sit on the bench and adjust the Bar upward to
full arms length. Attach the Assist Strap to the Pop Pins and then adjust both pulleys downward until the
Assist Strap is tight across your knees. Grab the Bar with an overhand grip slightly wider than shoulder
width. Pull the Bar down to your chest. Slowly allow the Bar to rise to the starting position. Repeat.
BAR
As
s
iste
d
Chin U
p
D
e
adl
if
t
Assisted Pull Up
Adjust the Bar to waist height and lock it in place using the Quick-Set Handle. Attach the Assist Strap to both ends
of the Bar. Push the Bar down toward the floor and CAREFULLY step onto the Assist Strap. Grab the Chin Bar using
a wide overhand grip. Pull yourself up so your chin is above the Pull Up Bar. Lower yourself slowly. Do not lock out
the elbow. Repeat. CAREFULLY step off the Assist Strap.
Raise both Pulleys and attach a Handle to each. Using an overhand grip, grab the right Pulley with
your left hand and the left Pulley with your right so that the cables cross. Keeping only a slight bend
at your elbow, pull the Handles back across your body using the muscles in your back. Slowly go
back to the starting position Repeat.
CABLE
Rear Delt
One Arm
Low Row
Revers
e
F
ly
Attach a Handle to a Low Pulley. Grab the handle with an overhand grip. With a tight core,
pull back bending at the elbow, expanding your chest while tightening your back. Hold the
contraction in your back and slowly bring your arm back to the starting point.
Repeat.
Lower both Pulleys and attach a Handle to each. Using an overhand grip, grab the right Pulley with
your left hand and the left Pulley with your right so that the cables cross. Engage your abs and
pull the Handles towards your face. Separate your hands as you pull. Slowly go back to the
starting position. Repeat.
CABLE
O
n
e
A
r
m
Hi
gh
Row
K
n
eeli
n
g Lat
Pulldo
w
n
Upr
i
ght r
ow
Raise both Pulleys and attach a Handle to each. Using an overhand grip grab both Handles
and kneel down. Pull the Handles towards the top of your chest while arcing your elbows
out to the sides of your body. Return to the start position by arcing your elbows
forward while relaxing your shoulders. Repeat.
LONG
BAR
K
n
e
eling Hi
g
h
Row
Reverse Grip
Row
Upright Ro
w
Lower both Pulleys and attach the Long Bar to each side. Lean forward, keeping your back
straight and grip the Long Bar using an underhand grip. Keeping your torso stationary,
pull the Long Bar back towards you. Return to the start position in a smooth movement.
Repeat.
HOW TO
USE
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
Shrugs
Adjust the Bar to the lowest position. Bend forward at your waist and grip the Bar with
an overhand grip. Keep your back straight and roughly parallel to the floor. Without
moving your torso, lift the Bar up towards your stomach. Return to the start position.
Repeat.
Adjust the Bar to waist height and lock it in place using the Quick-Set Handle. Attach the Assist Strap to
both ends of the Bar. Push the Bar down toward the floor and CAREFULLY step onto the Assist Strap.
Grab the Chin Bar using an underhand grip. Pull yourself up so your chin is above the Pull Up Bar.
Lower yourself slowly. Do not lock out the elbow. Repeat. CAREFULLY step off the Assist Strap.
Adjust the Bar to the bottom. Place your feet shoulder width apart. Bend over and grab the Bar with
an overhand, shoulder width grip. Bend your knees until your shins almost touch the Bar. Lift your
chest and straighten your back. Slowly stand up while holding the Bar. Lower the Bar to the
bottom. 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.
Attach a Handle to a High Pulley. Grab the Handle with an overhand grip and kneel down. With
a tight core, pull back bending at the elbow, expanding your chest while tightening your back.
Hold the contraction in your back and slowly bring your arm back to the starting point.
Repeat.
Raise both Pulleys and attach the Long Bar to each side. Grab the Long Bar with an overhand grip
and kneel down. With a tight core, pull back bending at the elbow, expanding your chest while
tightening your back. Hold the contraction in your back and slowly bring your arms back to
the starting point. Repeat.
Lower both Pulleys and attach the Long Bar to each side. Grip the Long Bar with an overhand grip with
your arms fully extended. Keep your shoulders back. Raise the Long Bar straight up in one smooth
movement, until it is just below your chin. Slowly lower to the start position
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.
For videos, guides, and information
scan the QR code below.
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