Bowflex PR1000 Owners Manual - Page 24

Muscles Worked, Machine Set-Up, Success Tips, Shoulder Exercises, Back Exercises - lat bar

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Exercises Shoulder Exercises Scapular Retraction Muscles Worked Middle Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lose your spinal alignment. • Keep your chest lifted. • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. • Do not use your arm muscles for this movement. Back Exercises Narrow Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Forward position. • Top Cross Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout the exercise. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. 24 Owner's Manual

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Exercises
Scapular Retraction
Muscles Worked
Middle Trapezius, Rhomboids
Machine Set-Up
•
Adjust to Flat Bench Back position.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod® resistance rods.
Success Tips
•
Do not lose your spinal alignment.
•
Keep your chest lifted.
•
Keep your knees bent and your feet flat on the floor.
•
Keep your spine aligned and a slight arch in your
lower back.
•
Do not use your arm muscles for this movement.
Shoulder Exercises
Back Exercises
Narrow
Pulldowns
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps
Machine Set-Up
•
Adjust to Flat Bench Forward position.
•
Top Cross Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod® resistance rods.
Success Tips
•
Keep your knees bent and your feet flat on the floor.
•
Keep your spine aligned, abs tight and a slight arch in
your lower back.
•
Keep your lats tightened throughout the exercise.
•
Release your shoulder blades at the top of each rep.
•
Initiate each new rep by depressing your shoulder
blades.
Owner’s Manual
24