Weider 2980X Exercises
The Weider 2980X is a compact home gym. It has a single weight stack with a weight range of 10 to 214 lbs. Although you can work out both your legs and upper body on the Weider 2980X, the number of exercises is limited. The system includes an upright bench with a leg lever, butterfly arms, a curl pad and high and low pulleys.
The butterfly exercise targets your chest muscles. Grab the vertical handles on the outside of the butterfly arms with your palms facing out. Your arms should be almost straight with a slight bend in your elbows. Press out against the handles just enough to lift the plates off the weight stack. This is the starting position. Keep your elbows stationary and move your arms in an arc until your hands almost touch each other. Pause for a count and slowly release back to the starting point.
The leg lever exercise targets your quadriceps, the muscles on the front of your thighs. Sit on the upright bench and place your ankles behind the lower foam rollers. Push against the weight until it lifts off the weight stack. This is the starting point. Lift your lower legs until they are about parallel to the ground, but don't lock your knees out --- keep a slight bend in them. Pause in this position then lower back to the starting position. You can perform this exercise with both legs simultaneously or one leg at a time.
Attach a straight bar to the low pulley. Sit in the upright bench and place the back of your upper arms against the curl pad with your palms facing up. Extend your arms so they are almost straight, but keep a slight bend in your elbows. Curl the weight up while keeping your arms against the curl pad. Do not allow your wrists to bend as you curl the weight. Pause at the top before slowly lowering the weight.
Attach a straight bar to the high pulley to target your back muscles with the lat pulldown exercise. Grab the bar with a wide, overhand grip and sit down in the upright bench. Start with your arms extended above you. Squeeze your shoulder blades together and down to initiate the movement. Bend your elbows and pull the bar until it touches your upper chest, but don't bounce the bar off your chest. Slowly lower the weight and repeat.
Based in Austin, Texas, Jolie Johnson has been in the fitness industry for over 12 years and has been writing fitness-related articles since 2008 for various websites. She received her Bachelor of Arts in English and philosophy from the University of Illinois.