Bowflex PR3000 Owners Manual - Page 22

Exercises Shoulder Exercises Shoulder Rotator Cuff - (External) Muscles Worked Infraspinatus, Teres Minor Machine Set-Up • Standing - facing left or right • Chest Bar • Leg extension and seat assembly 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. • Keep your spine aligned and a slight arch in your back. • Maintain a 90° angle between your forearms and your torso throughout the exercise. • Do not rotate your spine to get additional range of motion. Back Exercises Standing Low Back Extension Muscles Worked Lower Trapezius, Erector Spinae, Gluteus Maximus Machine Set-Up • Standing - facing outward • Squat Pulley Frame • Leg extension and seat assembly 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. • Pinch your shoulder blades together. • Keep your spine aligned and a slight arch in your back. • Move from hips only. Do not bend from your waist. 22 Owner's Manual