A Bowflex is a piece of home-gym equipment that is based on power rod technology. A pulley and cable system attaches multiple handles and bars to at one end. At the other end of the cables are hooks that you attach to pliable rods. Exercises are performed and these rods get bent to create resistance. The intensity becomes greatest when the rods are bent the whole way down. You can work every part of your body with a Bowflex.
Step 1
Attach the single handles to do chest presses. The Bowflex comes with an adjustable bench to create variations. Adjust it to an upright position and attach the single handles to the cables. Lie on the bench and do chest presses. To do these, push the handles straight out in front of your body. Then bring your arms back by bending your elbows. Stop when your arms are bent 90 degrees.
Step 2
Work your shoulders. Flatten the bench, sit with your back to the Bowflex and grab the handles. Push them straight above your head and together, then slowly lower your arms back down to your sides. Alternate lifting and lowering and make sure to keep your arms in line with your shoulders the whole time.
Step 3
Perform lat pulldowns. Lat pulldowns work the muscles on the sides of the back and the upper back. To do these, attach the straight bar to the high pulley. Sit on the bench, facing the machine, and grab the bar in a wide grip. Keep your back straight, pull the bar down to your chest and then slowly let it go back up. You can also do these with a close grip and your palms in an underhand position.
Step 4
Work your triceps, the muscles on the back of the upper arms. To work this muscle group, do tricep extensions. Attach the handles to the high pulleys, place one knee on the bench and place your other foot on the ground. Grab the handles and bend over at the hips but keep your back straight. Pull the handles up so your upper arms are against the sides of your body. Push the handles back behind you. Lower them back to the front of your body by bending your elbows. Alternate going back and forth.
Step 5
Do biceps curls. Adjust the bench to a 45-degree angle. Attach the handles to the low pulley attachments, sit back on the bench and grab the handles. Curl them up by engaging your bicep muscles, then lower them back own. When you lift them, make sure to keep your wrists straight and keep your palms up the whole time.
Step 6
Work your legs. To work your legs, attach the handles to the low pulleys. Straddle the bench, grab the handles and have your back to the Bowflex. Pull the handles up and hold them over your shoulders. Squat down by bending your knees, then stand back up. Have your legs in a shoulder width position and push your weight back on your heels when you are lowering your body.
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