Bowflex PR1000 - Fitness Guidance and Programs; Defining Fitness Goals

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 Back position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your knees bent and your feet at on the oor.
• 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 Forward 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 at on
the oor.
• Keep your spine aligned, abs tight and a slight arch in
your lower back.
Owner’s Manual
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