How To Use The Bowflex Sport

With more than 60 exercises, the Bowflex Sport offers multiple ways to work each muscle group. The variety of exercises using features such as the bent lat bar attachment, leg attachment and leg-press belt help keep the workouts fresh and effective. The Sport offers standard resistance of up to 210 lbs., which you can upgrade to as much as 410 lbs., and has a user weight limit of 300 lbs.

Step 1

Warm up, cool down, or perform cardiovascular exercise with aerobic rowing. Remove the bench, place the seat in the free-sliding position and attach the desired resistance. Sit on the seat facing the Power Rod unit and place the feet against the chest bar. Grab the handgrips, exhale and push the seat back by extending your knees while pulling the handgrips to the sides of your abdomen. Inhale and return to the starting position.

Step 2

Train the biceps and the upper back muscles---latissimus dorsi, teres major and the rear deltoids---by performing the narrow pull-downs. Lock the bench in the horizontal position closest to the Power Rod unit, then attach the handgrips to each of the lat tower pulleys. Straddle and sit on the bench facing the Power Rod unit with your thighs under the lat tower pulleys. Grab the handgrips with the palms facing each other. Exhale and pull the handgrips down to the chest with the palms facing each other. Inhale and allow the handgrips to return to the starting position with the arms fully extended.

Step 3

Train the thigh muscles by performing the leg press. Place the seat in the free-sliding position, attach the desired resistance and sit on the seat facing the Power Rod unit. Place the leg press belt around the hips, slide toward the Power Rod unit and position the feet on the chest bar. Connect the cables to the leg press belt so the belt is tight around the hips, then grasp the belt near the cable attachments. Exhale and slowly push back until the legs are almost fully extended. Inhale and bend the knees to slowly return to the starting position.