Bowflex PR1000 Owners Manual - Page 25

Exercises Back Exercises Stiff Arm 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 slightly bent and your feet flat on the floor. • Keep your spine aligned, abs tight and a slight arch in your lower back. Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Adjust to Flat Bench Back position. • Chest 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. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. 25 Owner's Manual