Bowflex Pro machines are used by trainees to perform a wide variety of exercise routines. The machines include cable pulleys to allow for movements with a full and comfortable range of motion. In addition, the machines include resistance rods that can be adjusted to increase or decrease the amount of resistance for each movement. You can perform routines to strengthen your muscles by using more resistance and executing a lower number of repetitions. You can also perform routines to improve their muscular endurance by using less resistance and executing a higher number of repetitions.
Cable Bent-Over Row
Step 1
Remove the bench from the machine and hook the squat attachment to the low cable pulleys. Set the amount of resistance by placing the hooks to the resistance rods. Stand on the squat plate with your feet shoulders-width apart and grab the squat attachment using an overhand grip with your arms extended. Lean your torso slightly forward and slightly bend your hips and knees. Position the squat attachment in front of your knees.
Step 2
Raise the squat attachment upward toward your stomach by bending your elbows and contracting your back muscles.
Step 3
Lower the squat attachment downward to the beginning position by extending your elbows.
Cable Biceps Curl
Step 1
Remove the bench from the machine, hook the squat attachment to the low cable pulleys and adjust the amount of resistance. Stand on the squat plate with your feet shoulders-width apart and hold the squat attachment with an underhand grip that is shoulders-width apart and your arms extended in front of your thighs.
Step 2
Bring the squat attachment up toward your shoulders by bending your elbows and contracting your biceps muscles.
Step 3
Bring the squat attachment down to the start by extending your elbows.
Cable Dead Lift
Step 1
Remove the bench from the machine, hook the squat attachment to the low cable pulleys and set the amount of resistance. Stand on the squat plate with your feet shoulders-width apart. Lean your torso forward a bit and bend your hips and knees a bit. Grab the squat attachment at a distance shoulders-width apart using an overhand grip with your right hand and an underhand grip with your left hand. Keep your back straight and your arms extended.
Step 2
Raise the squat attachment upward by extending your hips and knees and leaning your torso back to the upright position.
Step 3
Lower the squat attachment downward by bending your hips and knees and leaning your torso forward to the initial point.
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