The Bowflex Sport is one model in the line of Bowflex home exercise machines. The Sport features the Bowflex power rod assembly, plus a leg attachment, lat tower and lat bar. The Bowflex Sport enables you to work every muscle group with over 60 exercises and 210 lb. of resistance. The unit can be upgraded to 310 or 410 lb.
Back Exercises
You can work your upper, middle and lower back on the Bowflex Sport. Use the lat tower and lat bar to do lat pull downs with a wide grip, or use the hand grips to perform narrow grip pull downs. Hook up the handles on the low pulley to do bent over rows or deadlifts and try seated rows work the middle of your back. Perform each exercise slowly and squeeze your back muscles on each repetition.
Chest and Ab Exercises
Chest exercises on the Bowflex Sport consist of flat bench, incline and decline bench presses and flys. Both exercises are performed with the handles. Bench presses are designed to build strength and size and flys help to create definition in your chest. For your abs, use the cables and do resisted crunches and twists on the bench. Work your obliques by sitting sideways on the bench and twist your torso while holding the handles with both hands.
Arm Exercises
Biceps and triceps are easy to work on a Bowflex Sport. Do biceps curls standing, seated or lying back on the bench. Do standing or seated triceps extensions and triceps pushdowns using the lat tower. Work your wrists and forearms with reverse curls and both palms up and palms down wrist curls.
Shoulder Exercises
The Bowflex Sport lets you do both power moves and isolation moves for your shoulders. Sit on the bench to do heavy shoulder presses or do front or side laterals for definition. Work your trapezius muscles with shoulder shrugs and upright rows.
Leg Exercises
Legs are one area that is difficult to work effectively on many home gyms, but the Bowflex Sport enables you to work your quadriceps, hamstrings and calves with a variety of exercises. You can do squats, leg press, lying hamstring curl, leg extensions, calf raises and exercises for your hips like hip extensions, adduction and abduction.
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