Bowflex PR1000 - Page 39

Seated Lat Rows - Shoulder Extension (and elbow exion)
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps
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 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 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.
Assembly Manual
39