Bowflex 003-3211-120108A User Manual
Back Exercises
Seated Lat Rows - Shoulder Extension (and elbow flexion)
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids,
Biceps
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.
•
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 Forward 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 flat on the floor.
•
Keep your spine aligned, abs tight and a
slight arch in your lower back.
Exercises
Owner’s Manual
24
Owner’s Manual
25