Scapular Retraction; Narrow Pulldowns - Bowflex PR1000 Owner's Manual

Shoulder Exercises

Scapular Retraction

Muscles Worked
Middle Trapezius, Rhomboids
Machine Set-Up
• Adjust to Flat Bench Back position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Do not lose your spinal alignment.
• Keep your chest lifted.
• Keep your knees bent and your feet flat on the floor.
• Keep your spine aligned and a slight arch in your
lower back.
• Do not use your arm muscles for this movement.
Back Exercises

Narrow 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 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 throughout the exercise.
• Release your shoulder blades at the top of each rep.
• Initiate each new rep by depressing your shoulder
blades.
Exercises
24
Owner's Manual