Bowflex PR1000 - Back Exercises

Scapular Retraction
Muscles Worked
Middle 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
• Do not lose your spinal alignment.
• Keep your chest lifted.
• Keep your knees bent and your feet at on the oor.
• Keep your spine aligned and a slight arch in your lower
back.
• Do not use your arm muscles for this movement.
Narrow 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 bent and your feet at on the oor.
• Keep your spine aligned, abs tight and a slight arch in your
lower back.
• Keep your lats tightened throughout the exercise.
• Release your shoulder blades at the top of each rep.
• Initiate each new rep by depressing your shoulder blades.
Back Exercises
Back Exercises
Assembly Manual
38