The Bowflex XLT is an older model home gym, but has more exercise options than the Classic model currently for sale. The XLT is one of the Power Pro models. The Bowflex XLT has power rods for resistance instead of a weight stack like most Bowflex machines. You can perform a full-body workout on the XLT with just a few exercises. Advanced exercisers and experienced weight lifters can move on to more complicated workouts if desired.
Bench Press with Purvis Pec Bar
The bench press is a standard Bowflex exercise for the chest, shoulders and triceps. Using the Purvis pec bar during the exercise enhances the bench press by widening the angle of resistance. The Purvis bar attachment can be found on the rear of the XLT. To perform this exercise, sit on the incline bench holding the Purvis pec bar in front of your chest with your arms bent to right angles at your sides. Next, press your arms straight at an angle perpendicular to your upper body.
Resisted Twisting Crunch
The resisted twisting crunch strengthens the abdominal muscles. By crossing your arm over your chest to hold the handle over your opposite shoulder as you crunch and twist in the direction away from the handle, you work your abs against resistance from the power rods. This allows you to work your abs with up to 205 lbs. of resistance, depending on if you upgraded to the 410 lb. power rod option. Otherwise, you can use up to 105 lbs. To perform this exercise, sit on the incline bench and grab the left handle with your right hand. Bend forward and twist left. Repeat on the other side.
Single Arm Seated Lat Row
The single arm seated lat row targets the back and rear shoulders. The bicep muscles work too, making this exercise the complement to the bench press because together they hit every major muscle group in the upper body, the exception being the core depending on how you categorize that muscle group because it includes muscles in the upper and lower body. To perform a single arm seated lat row, sit on the flat bench facing the handles and extend your right arm straight, grasping the handle on your right. Turn your palm inward. Next, pull the handle toward you as you bend your elbow and brush your side before extending your arm straight again. Repeat with your left arm.
Leg Press
The leg press is an overall lower body exercise. The quads, glutes and inner thigh muscles perform the most work, although this does not mean that the hamstrings and calves do nothing. To perform the leg press, sit on the free-sliding seat of the XLT with the leg press belt around your pelvis below your back. Start with your knees bent and your feet on the frame. Next, push your legs straight without leaning backwards. Return to the starting position. The resistance comes from the backward motion as the leg press belt, which attaches to the cables with hooks, moves farther from the power rods on the other ends of the cables.
Member Comments