Bowflex PR1000 - Manual (Page 25)

Exercises
Back Exercises
Seated Lat Rows - Shoulder Extension (and elbow flexion)
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps
Machine Set-Up
• Adjust to Flat Bench 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.
Stiff Arm Pulldowns
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps
Machine Set-Up
• Adjust to Flat Bench 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.
Owner’s Manual
25