Reverse Grip Pulldown; Seated Low Back Extension - Bowflex PR1000 Owner's Manual

Back Exercises

Reverse Grip Pulldown

Muscles Worked
Lower Trapezius
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 flat on the floor.
• Keep your spine aligned, abs tight and a slight arch in
your lower back.
• Keep your lats tightened through this exercise.
• Release your shoulder blades at the top of each rep.
• Initiate each new rep by depressing your shoulder
blades.

Seated Low Back Extension

Muscles Worked
Lower Trapezios
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 flat on the floor.
• Pivot at torso only.
• Keep your chest lifted and maintain spinal alignment.
• Keep arms crossed with hand grips looped onto
forearm.
• Release your shoulder blades at the top of each rep.
• Initiate each new rep by depressing your shoulder
blades.
Exercises
26
Owner's Manual