Bowflex PR3000 - Triceps Extension; Seated Biceps Curl

Exercises
Arm Exercises
Triceps Extension
Muscles Worked
Triceps
Machine Set-Up
• Seated - Facing outward
• Chest Bar
• Leg extension removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your upper arms motionless and your wrists
straight.
• Keep your chest lifted, abs tight and maintain a slight
arch in your lower back.
• Use a controlled motion and tighten your triceps
throughout the exercise.
Seated Biceps Curl
Muscles Worked
Biceps
Machine Set-Up
• Seated - Facing outward
• Squat Pulley Frame
• Leg extension removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your knees bent and your feet at on the
Standing Platform.
• Keep your chest lifted, shoulders pinched together
and a very slight arch in your back.
• Lay your head back against the Seat Back Pad.
Owner’s Manual
26