Bowflex 003-3211-120108A Home Gym 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 at
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