Triceps Kickback; Seated (Resisted) Abdominal Crunch - Bowflex PR3000 Owner's Manual

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.
Abdominal Exercises
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.
Exercises
27
Owner's Manual