Shoulder Rotator Cuff - (External); Standing Low Back Extension - Bowflex PR3000 Owner's Manual

Shoulder Exercises

Shoulder Rotator Cuff - (External)

Muscles Worked
Infraspinatus, Teres Minor
Machine Set-Up
• Standing - facing left or right
• Chest Bar
• Leg extension and seat assembly removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Lift your chest, keep your knees bent and your feet
on the Standing Platform.
• Keep your spine aligned and a slight arch in your back.
• Maintain a 90° angle between your forearms and
your torso throughout the exercise.
• Do not rotate your spine to get additional range of
motion.
Back Exercises

Standing Low Back Extension

Muscles Worked
Lower Trapezius, Erector Spinae, Gluteus Maximus
Machine Set-Up
• Standing - facing outward
• Squat Pulley Frame
• Leg extension and seat assembly removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Lift your chest, keep your knees bent and your feet
on the Standing Platform.
• Pinch your shoulder blades together.
• Keep your spine aligned and a slight arch in your back.
• Move from hips only. Do not bend from your waist.
Exercises
22
Owner's Manual