Bowflex 003-3211-120108A Benutzerhandbuch
Shoulder Exercises
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 Back position.
•
Chest 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 flat
on the floor.
•
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.
Exercises
Scapular Retraction
Muscles Worked
Middle Trapezius, Rhomboids
Machine Set-Up
•
Adjust to Flat Bench Back position.
•
Chest 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
flat on the floor.
•
Keep your spine aligned and a slight
arch in your lower back.
•
Do not use your arm muscles for this
movement.
Owner’s Manual
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Owner’s Manual
23