Bowflex PR1000 Owners Manual - Page 26

Reverse Grip Pulldown, Seated Low Back Extension

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Exercises Back Exercises Reverse Grip Pulldown Muscles Worked Lower Trapezius 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. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened through this exercise. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. Seated Low Back Extension Muscles Worked Lower Trapezios 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. • Pivot at torso only. • Keep your chest lifted and maintain spinal alignment. • Keep arms crossed with hand grips looped onto forearm. • Release your shoulder blades at the top of each rep. • Initiate each new rep by depressing your shoulder blades. 26 Owner's Manual

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Exercises
Back Exercises
Reverse Grip Pulldown
Muscles Worked
Lower Trapezius
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.
•
Keep your spine aligned, abs tight and a slight arch in
your lower back.
•
Keep your lats tightened through this exercise.
•
Release your shoulder blades at the top of each rep.
•
Initiate each new rep by depressing your shoulder
blades.
Seated Low Back Extension
Muscles Worked
Lower Trapezios
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.
•
Pivot at torso only.
•
Keep your chest lifted and maintain spinal alignment.
•
Keep arms crossed with hand grips looped onto
forearm.
•
Release your shoulder blades at the top of each rep.
•
Initiate each new rep by depressing your shoulder
blades.
Owner’s Manual
26