Bowflex PR3000 Owners Manual - Page 26

Arm Exercises Triceps Kickback Exercises Muscles Worked Triceps Machine Set-Up • Standing - Facing Power Rod® unit • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your knees bent slightly and your feet on the Standing Platform • Keep your chest lifted, trunk muscles tightened and a very slight arch in your lower back. • Keep one hand on the Center Cross Bar to stabilize yourself throughout the motion. • Keep your triceps tightened throughout the exercise. Abdominal Exercises Seated (Resisted) Abdominal Crunch - Spinal Flexion Muscles Worked Rectus Abdominus, Obliques Machine Set-Up • Seated - Facing outward • Chest Bar • Leg extension removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Do not lift your head or chin. Your head should follow the rib motion rather than lead it. • Maintain normal neck posture. • Tighten your abs throughout the entire exercise and relax only at the end of each set. • Move slowly to eliminate momentum. • Exhale during the upward movement and inhale during the downward movement. 26 Owner's Manual