The Bowflex is a piece of exercise equipment produced by Nautilus Incorporated. People purchase Bowflex to use for working out at home. It is a versatile piece of equipment that helps you work every muscle in your body. The Bowflex offers variable resistance that can be adjusted by selecting different "Power Rods." These Power Rods also keep constant muscle tension throughout any exercise you do. This allows for a smooth and controllable motion throughout your lift.
Narrow Pulldowns
The narrow pulldown exercise works your lats, teres major, rear delts and biceps. Position the machine so the flat bench is in its forward position. You will utilize the top cross bar pulleys with the hand grips. Grip these hand grips with your palms facing each other and arms fully extended. Face the Power Rods. Place your feet flat on the floor so that there is a 90-degree angle at the knee joint. Pull your arms toward the body, bringing your elbows in tight to the side and bringing your shoulder blades back and together. Once your elbows are beside your ribs, slowly raise the arms back to the starting position.
Standing Bicep Curl
This exercise is an isolation movement that focuses on the biceps with some help from the forearms. Remove the bench from the Bowflex and attach the hand grips to the chest bar pulley system. This is located just below the Power Rods. Grab the hand attachments with an underhand grip, with your arms to the sided of your body. Bend at the elbow, contracting your biceps, so that your forearm travels toward your bicep. When your wrist is two to three inches away from your shoulder, slowly lower the weight back to the starting position.
Leg Extension
This exercise works the quadriceps muscles of your leg. Position the bench attachment in the back position. Sit close to the edge of the bench, and place your knees over the upper leg rests. Place your feet under the lower leg rest. Your shins should be in contact with the lower leg rest. The angle of your knee should be at 90 degrees. Extend your knees, keeping the shins in contact with the lower leg rests. Continue raising your lower legs until your legs are almost straight. From here, slowly lower your feet back to the floor.
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