The Bowflex Xtreme XTLU home gym system is streamlined and effective with more than 65 exercises using advanced power rod technology for resistance. This technology allows the user to feel like they are working with free weights but without the dangers of free weights, including inertia and joint stress; also, a spotter is never needed. The Bowflex power rods provide 210 pounds of resistance and can be upgraded to 310 or 410 pounds. The XTLU comes equipped with a vertical bench, lat tower, angled lat bar, multiple pulleys and a leg extension/leg curl attachment that can be removed for squats.
Resisted Dip
The resisted dip works the chest, shoulders and triceps. Before beginning, attach the handles to the pulleys of the lat tower, and remove the seat and leg extension. Standing on the platform facing away from the power rods, reach back and grasp the handles with the palms facing toward the body. The cable is positioned between the arm and body. Throughout the entire movement, keep the back straight and knees bent slightly. The upper arms are bent at a 90-degree angle from upper body, and the elbows are facing behind you. Breathing out, slowly push the arms down until the elbows are fully extended and arms are at the sides of the body. Breathing in, slowly return to the starting position.
Standing Pullover
The standing pullover works the upper back, chest and triceps muscles. Before beginning, attach the angled lat bar to the pulleys of the lat tower, and remove the seat and leg extension. Standing on the platform facing the power rods, reach up and grasp the lat bar with an overhand grip. Keeping the elbows at near full extension throughout the entire movement, breathe out and slowly pull the bar downward to the hips in an arcing motion. Breathing in, slowly allow the bar to return to the starting position.
Chest Fly
This works the chest and shoulder muscles. Before beginning, attach the handles to the pulleys of the center cross bar, in the wide position. Sitting on the seat facing away from the power rods, grasp the handles. Breathing out, slowly pull the handles in an arcing motion until the hands touch in front of the chest, keeping them about parallel to the floor. Breathing in, bring the handles slowly back to the starting position.
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