The Bowflex home gym is an exercise machine designed to provide resistance through a bundle of pliable rods attached to cables. While the device can assist in a variety of exercises, you must occasionally reconfigure it before beginning certain workouts. By connecting the optional leg attachment, the Bowflex becomes suitable for use in a variety of leg exercises, including leg extensions and curls. This attachment is designed such that you can connect it in a matter of minutes without the use of special tools.
Set Up
Step 1
Examine the ends of the resistance rods and determine which rods are connected to the device's cables. Stand to the side of the bundle of rods and unhook each rod from the cables, one at a time.
Step 2
Examine the side of the seat and locate the spring lock pin. Pull the pin out, then lift the edge of the bench nearest the resistance rods. Slide the seat inward until the bench is in an inclined position and the spring lock pin snaps into place.
Step 3
Align the rear of the leg attachment with the end of the sliding seat rail. Unscrew the two knobs from the leg attachment, then slide the attachment over the end of the rail. Confirm that the holes on the leg attachment are aligned with those in the rail, then replace the two knobs. Tighten the knobs until the attachment is fully secure.
Step 4
Locate the cables leading from the leg attachment and connect them to the pulley cables. Examine the labels on the resistance rods and determine how much resistance you wish to use in your exercises. Connect the pulley cables to the loops at the end of your selected rods.
Exercises
Step 1
Sit on the seat and face away from the resistance rods. Press your shins or ankles against the lower roller pads and keep your thighs at hip width.
Step 2
Grip the sides of the seat and fully extend your legs. Slowly return your legs to their original position. Repeat as desired.
Step 3
Attach the bench to the seat so that it angles downward. Lie face down on the bench with your knees next to the leg attachment's pivot point. Press the backs of your ankles against the upper roller pads.
Step 4
Grip the side rails and keep your head and hips pressed against the bench. Bend your legs, then allow them to return to their original position. Repeat as desired.
After Use
Step 1
Wipe down the leg attachment with a clean cloth; if desired, use a non-abrasive cleanser as well.
Step 2
Disconnect the pulley cables from the resistance rods, then disconnect the leg attachment cables from the pulley cables.
Step 3
Unscrew the knobs securing the leg attachment to the end of the seat rail. Remove the leg attachment from the device and replace the knobs.
Tips and Warnings
- If you plan to connect more than one resistance rod to a pulley cable, start with the outermost rod first and work your way inward. Confirm that all the knobs and cables are properly connected before beginning any exercises.
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