The Bowflex Power Pro is a home gym used to train the main muscles of the upper and lower body. The machine uses a cable pulley system and includes hand grips along with a squat attachment to allow for many different exercise variations. Also included are several resistance rods to allow you to adjust the amount of resistance for each exercise. If you're starting out, do the exercises with minimal resistance until you are comfortable with the motions.
Cable Military Press
Step 1
Set the bench to the flat position and attach the squat attachment to the low cable pulleys. Adjust the amount of resistance by attaching the hooks to the resistance rods. Sit on the end of the bench, facing away from the machine, and place your feet down on the squat plate. Grab the squat attachment using an overhand grip slightly wider than shoulder-width. Position the squat attachment in front of your shoulders, with your arms bent, and keep your torso upright throughout the exercise.
Step 2
Raise the squat attachment upwards by extending your arms. Do not lock your elbows at the top part of the exercise.
Step 3
Lower the squat attachment downwards by bending your arms until you reach the starting point.
Cable Single Arm Biceps Curl
Step 1
Adjust the bench to the incline position, attach the hand grips to the low cable pulleys, and set the amount of resistance. Hold each of the hand grips with an underhand grip. Stand on the squat plate facing away from the machine with your body upright and your feet at a distance shoulder-width apart. Position your elbows and the hand grips by the sides of your body with your arms extended and your hands turned so your palms are facing forward.
Step 2
Bring the hand grips up by bending your arms and contracting your biceps. Make sure to keep your elbows by your sides during the movement.
Step 3
Bring the hand grips down by extending your arms.
Cable Lying Triceps Press
Step 1
Set the bench to the flat position and attach the squat attachment to the low cable pulleys. Adjust the amount of resistance and grab the squat attachment using an overhand grip a bit wider than shoulder-width apart. Lie face-up on the bench, facing the machine. Position the squat attachment over your chest with your arms extended.
Step 2
Lower the squat attachment downward towards your forehead by bending your arms.
Step 3
Raise the squat attachment upward by extending your arms. Do not lock your elbows out at the top of the motion.
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