Bowflex PR3000 Home Gym User Manual


 
Exercises
Arm Exercises
Triceps Kickback
Muscles Worked
Triceps
Machine Set-Up
Standing - Facing Power Rod® unit
Chest Bar
Leg extension and seat assembly removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Keep your knees bent slightly and your feet on the
Standing Platform
Keep your chest lifted, trunk muscles tightened and a
very slight arch in your lower back.
Keep one hand on the Center Cross Bar to stabilize
yourself throughout the motion.
Keep your triceps tightened throughout the exercise.
Seated (Resisted) Abdominal Crunch - Spinal Flexion
Muscles Worked
Rectus Abdominus, Obliques
Machine Set-Up
Seated - Facing outward
Chest Bar
Leg extension removed
Handgrips
Attach the clips to the Power Rod® resistance rods.
Success Tips
Do not lift your head or chin. Your head should follow
the rib motion rather than lead it.
Maintain normal neck posture.
Tighten your abs throughout the entire exercise and
relax only at the end of each set.
Move slowly to eliminate momentum.
Exhale during the upward movement and inhale
during the downward movement.
Abdominal Exercises
Owner’s Manual
26