Bowflex PR3000 Owners Manual - Page 20

Exercises Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles Worked Front Deltoids, Upper Trapezius, Triceps Machine Set-Up • Seated - facing outward • Center Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Do not increase the arch in your lower back as you raise your arms. Keep your spine steady and tight. • Keep your abdominals tight and maintain good spinal alignment. Shoulder Shrug Muscles Worked Upper Trapezius Machine Set-Up • Standing - facing Power Rod® unit • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your abdominals tight and maintain good spinal alignment. • Do not bend your neck. • Raise your shoulders evenly. • For variation, perform this exercise bent slightly at the hips. 20 Owner's Manual