Narrow Pulldowns With Handgrips; Stiff Arm Pulldowns - Bowflex PR3000 Owner's Manual

Back Exercises
Narrow Pulldowns with Handgrips - Shoulder Extension (with elbow flexion)
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids, Biceps
Machine Set-Up
• Seated - Facing the Power Rod® unit
• Front Lat Cross Bar
• Leg extension removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your chest lifted, knees bent and your feet flat
on the floor.
• Do not bend your neck forwards or backwards
during the motion.
• Keep your spine aligned, abs tight and a slight arch in
your lower back. Do not slouch.

Stiff Arm Pulldowns

Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids, Lower
Trapezius, Biceps
Machine Set-Up
• Standing - Facing the Power Rod® unit
• Front Lat Cross Bar
• Leg extension and seat assembly removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your lats tightened throughout the exercise.
• Keep your chest lifted and maintain spinal alignment
with a slight arch in your lower back.
• Release your shoulder blades at the end of each rep.
• Initiate each new rep by depressing your shoulder
blades.
• Keep your elbows nearly straight (do not lock your
elbows) throughout the exercise.
Exercises
24
Owner's Manual