Bowflex 003-3211-120108A Benutzerhandbuch
Back Exercises
Narrow Pulldowns
Muscles Worked
Latissimus Dorsi, Teres Major, Rear
Deltoids, Biceps
Machine Set-Up
•
Adjust to Flat Bench Forward
position.
•
Top Cross Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod®
resistance rods.
Success Tips
•
Keep your knees bent and your feet
flat on the floor.
•
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.
Exercises
Seated Low Back Extension
Muscles Worked
Lower Trapezios
Machine Set-Up
•
Adjust to Flat Bench Back position.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod®
resistance rods.
Success Tips
•
Keep your knees bent and your feet
flat on the floor.
•
Pivot at torso only.
•
Keep your chest lifted and maintain
spinal alignment.
•
Keep arms crossed with hand grips
looped onto forearm.
•
Release your shoulder blades at the
top of each rep.
•
Initiate each new rep by depressing
your shoulder blades.
Owner’s Manual
24
Owner’s Manual
25