Bowflex 003-3211-120108A User Manual
Back Exercises
Reverse Grip Pulldown
Muscles Worked
Lower Trapezius
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.
•
Keep your spine aligned, abs tight and a
slight arch in your lower back.
•
Keep your lats tightened through this
exercise.
•
Release your shoulder blades at the
top of each rep.
•
Initiate each new rep by depressing
your shoulder blades.
Exercises
Arm Exercises
Standing Wrist Curl
Muscles Worked
Biceps, Forearms
Machine Set-Up
•
Remove the bench
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod®
resistance rods
Success Tips
•
Keep your chest lifted, trunk muscles
tight and a very slight arch in your
lower back.
•
Move slowly, keeping tension in the
front of your forearms at all times.
•
Keep your knees slightly bent and your
feet flat on the floor.
•
Do not increase or decrease the bend
in your elbow during this exercise.
Keep all motion in the wrist.
•
Do not rock your body back and forth
during the wrist motion.
Owner’s Manual
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Owner’s Manual
27