Examples of Bowflex Exercises

Bowflex home gyms come in many different models including the Classic, Sport, Xtreme, Motivator and Ultimate. Although there are some differences in all, the Bowflex series gyms offer hundreds of pounds of resistance so you can build big muscles throughout your body. Every major muscle group can be worked on a Bowflex.

Chest Fly

The chest fly targets the pectoralis major of the chest and the anterior deltoid. The anterior deltoid is the front part of the shoulder muscle. Begin seated on the Bowflex with your back against the back rest and your feet on the floor. Hold your arms out to your sides with a hand grip in each hand. The elbows are bent slightly and the arms are rotated to face forwards at chest level. This exercise involves movement in the shoulder joint exclusively so lock your arms in this position and do not change the position of your elbow or wrist joints. Perform a fly by pushing your arms forward until your hands touch. Open your arms back to the starting position.

Triceps Hammer Pushdown

The triceps hammer pushdown targets the muscles on the back of your upper arm. It is done standing so your core muscles will assist in maintaining good posture. Stand facing the power rods with a hand grip in each hand. The hand grips are attached to the lat tower pulleys. Turn your palms to face inwards. Bend your elbows to less than 90 degrees and bring your arms to touch your sides. Stand up tall with your back straight and your shoulders pulled back. Then, push your arms down and until they are straight at your sides. Return your arms to the starting position.

Calf Raise

The calf raise exercise is also done standing and facing the power rods. The hand grips are attached to the low pulleys for this lower leg exercise. Hold the hand grips with your arms straight at your sides. The palms face toward each other. Step back so your heels are off the platform. Then, lift upwards onto the balls of your feet. Lower your heels back down to finish a calf raise.

Seated Wide Lat Pulldown

The seated wide lat pulldown works the muscles of your back, shoulders and your biceps. The latissimus dorsi of your middle back is the main muscle targeted. Begin seated and facing the power rods. Grab the bent lat bar with your hands greater than shoulder-width apart. The bar is attached to the lat tower pulleys, just like with the tricep hammer pushdowns. Straighten your spine and arms. Then, lean back slightly from your hips and squeeze your abs. Bring the bar to your chest by bending your elbows out the sides. Straighten your arms again.

References

• Bowflex Xtreme SE Home Gym Onwer's Manual and Fitness Guide
• Bowflex Classic Home Gym Owner's Manual; Nautilus, Inc.; 2008