Bowflex PR3000 Owners Manual - Page 24

Exercises Back Exercises Reverse Grip Pulldown with Hand Grips Muscles Worked Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps Machine Set-Up • Seated - Facing Power Rod® unit • Front Lat Cross Bar • Leg extension 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. • 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. Arm Exercises Triceps Pushdown - Elbow Extension Muscles Worked Triceps Machine Set-Up • Standing - Facing 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 upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your lower back. • Use a controlled motion and tighten your triceps throughout the exercise. 24 Owner's Manual