The Bowflex Ultimate 2 machine is a complete home gym that can be folded up to save space. You can do resistance training exercises for every muscle of your body whenever you want and then easily lift the bench up and out of the way when you're not using it. The Bowflex Ultimate 2 comes with 310 lbs. of resistance, but an additional hundred can be ordered separately.
Lying Cable Crossover
The lying cable crossover exercise targets the pectoralis major of the chest. The shoulders also get worked. Start lying on your back on the bench of the Bowflex Utlimate 2 with your head on the end closest to the Power Rods. Rest your feet on the floor on the sides of the bench with knees bent. Hold your arms out to the sides with your palms up and a hand grip in each hand. Even though your arms are straight, do not lock the elbows. Then, raise your arms up toward the ceiling and forward so the hands meet above your thighs. Lower your arms back to your sides to complete a crossover.
Reverse Grip Pulldowns
The reverse grip pulldowns exercise works the back, biceps and shoulders. The abs are squeezed tight to maintain your posture of a straight spine with a slight arch in the lower back. Sit on the bench facing the Power Rods with your feet on the floor to begin the exercise. Keep your legs in line with the lat bar. Reach up toward the ceiling and grab the lat bar with your hands shoulder-width apart. Your hands should be facing you in an underhand grip. This position allows for more work in your biceps. Bend your elbows and pull the bar to your chest. Retract your shoulder blades too. Slowly straighten your arms to return to the starting position.
Lying Leg Extension
The lying leg extension uses the muscles in the front of the legs primarily, but the muscles in the rear work too. The lying leg extension is done lying face up on the bench with your head on the end away from the Power Rods. Attach the ankle cuff to your right foot and bend both knees. Start with both feet on the bench. Then, lift your right leg until your shin is parallel to the floor with knee still bent. Next, raise your right leg straight toward the ceiling, allowing only your knee to straighten and not letting your hip joint move. Bend the knee again back to parallel to the floor. Repeat on the left leg.
References
- Download: Bowflex Ultimate 2 Owner's Manual (pdf)
- Bowflex Classic Home Gym Owner's Manual; Nautilus, Inc.; 2008
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