ObsessionFitness.com, a website dedicated entirely to home gym equipment, calls the Bowflex company a “fitness industry juggernaut” that has taken over home fitness with its line of cardiovascular and strength training machines. One exercise that combines both aerobic and muscle building on the Bowflex is the row. The versatility of the machine and the smooth operation of the power rods give you a smooth rowing stroke similar to that of dedicated rowing machines.
Rear Deltoid Row
Step 1
Set the power rods to a resistance level that suits your strength. If it is your first time doing this exercise, start on a low resistance you know you can accomplish easily until you have a feeling for the technique.
Step 2
Sit on the Bowflex bench facing the power rods and rest your feet on the platform at the base. Your back should be straight.
Step 3
Grasp the left handle with your right hand and the right handle with your left hand. Cross the lines connecting the handles to the power rods as you return to your sitting position with your palms down and your arms hanging in front of you. Bring your chest forward and lean slightly in the direction of the power rods, bending at the hips. Pinch your shoulder blades together to maintain spinal alignment.
Step 4
Lift your shoulders so your arms are at a 90-degree angle from your body. Pull back on the handles so your elbows move horizontally behind the vertical plane of your back.
Step 5
Relax your arms in a controlled motion and return to the starting position of the exercise, all the time maintaining a 90-degree angle between your arms and your torso. Repeat the pulling motion for the desired number of repetitions.
Seated Lat Row
Step 1
Set the power rods to a resistance level that suits your strength. If it is your first time doing this exercise, start on a low resistance you know you can accomplish easily until you have a feeling for the technique.
Step 2
Sit on the Bowflex bench facing the power rods and rest your feet on the platform at the base. Your back should be straight.
Step 3
Grasp the left handle in your left hand and the right handle in your right hand with your palms facing each other. Your arms should be extended in front of you toward the power rods.
Step 4
Bring your shoulder blades together and pull on the handles with your arms. Bring your upper arms in parallel to your sides and pull them to a full extension.
Step 5
Relax your arms in a controlled motion and return to the starting position of the exercise. Release your shoulder blades at the end of each rep. Repeat the pulling motion for the desired number of repetitions.
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