Bowflex PR1000 - Page 37

Front Shoulder Raise - Shoulder Flexion (elbow stabilized)
Muscles Worked
Front and Middle Deltoids
Machine Set-Up
• Adjust to Flat Bench position.
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod
®
resistance rods.
Success Tips
• Keep your abdominals tight and maintain good spinal
alignment with a slight arch in your lower back.
• Keep your knees bent and your feet at on the oor.
• Do not increase the arch in your lower back as you raise
your arms, but keep your spine steady and tight.
• Your arms may be moved alternately or together.
Crossover Seated Rear Deltoid Rows
Muscles Worked
Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper
Latissimus, Teres Major, Trapezius, Rhomboids
Machine Set-Up
• Adjust to Flat Bench position.
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod
®
resistance rods.
Success Tips
• Maintain a 90° angle between your upper arms and torso
throughout the motion.
• Keep your knees bent and your feet at on the oor.
• To work one arm at a time place the non-working hand on
the bench to stabilize.
• Keep your shoulder blades pinched together and maintain
good spinal alignment.
Assembly Manual
37