Bowflex home gyms allow you to do dozens of exercises for the entire body. The machines use a cable pulley system and Power Rod resistance rods to allow you to change the amount of resistance for different exercises. Perform muscle strengthening routines by working out with more resistance and fewer repetitions per set. Or, perform routines to increase muscular endurance by working out with less resistance and more repetitions per set.
Seated Lat Row
Step 1
Adjust the bench to the flat position and attach the hand grips to the low cable pulleys. Adjust the amount of resistance by attaching the clips to the Power Rod resistance rods. Sit on the bench with your torso upright, facing towards the machine, and put your feet on the floor in front of you. Hold the hand grips using an overhand grip, with your arms extended.
Step 2
Pull the hand grips towards the sides of your torso by bending your arms and contracting your back muscles.
Step 3
Return the hand grips back to the starting position by extending your arms.
Standing Leg Kickback
Step 1
Set the bench to the flat position, attach the handgrips to the low cable pulleys and set the amount of resistance. Stand on the right side of the bench, facing towards the machine, and place your right foot inside the right hand grip with your right leg bent. Grab the lat tower of the machine with both hands for support.
Step 2
Bring your right leg backwards while slightly extending your right leg.
Step 3
Bring your right leg forward to the initial point while slightly bending your right leg. After you complete the target number of repetitions with the right leg, repeat the exercise with the left leg. Stand on the left side of the bench facing towards the machine, placing your left foot inside the left hand grip with your left leg bent and bringing your left leg back while slightly extending your left leg.
Seated Abdominal Crunch
Step 1
Adjust the bench to the incline position, attach the hand grips to the low cable pulleys and adjust the amount of resistance. Lie face-up on the bench and put your feet on the ground in front of you. Hold each of the hand grips with your hands in an overhand grip. Cross your arms in front of your chest.
Step 2
Move your upper back forward by bending at the waist with your back rolled and contract your abdominals. Keep your lower back on the bench during the movement.
Step 3
Move your upper back to the initial point by extending at the waist.
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