Bowflex PR3000 Owners Manual - Page 23

Exercises Back Exercises Narrow Pulldowns with Hand Grips - Shoulder Extension (with elbow flexion) Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Facing the Power Rod® unit • Front Lat Cross Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, knees bent and your feet flat on the floor. • Do not bend your neck forwards or backwards during the motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch. Stiff Arm Pulldowns Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Lower Trapezius, Biceps Machine Set-Up • Standing - Facing the Power Rod® unit • Front Lat Cross Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your lats tightened throughout the exercise. • Keep your chest lifted and maintain spinal alignment with a slight arch in your lower back. • Release your shoulder blades at the end of each rep. • Initiate each new rep by depressing your shoulder blades. • Keep your elbows nearly straight (do not lock your elbows) throughout the exercise. 23 Owner's Manual