The Bowflex machine is an excellent piece of equipment that can help you build lean muscle mass and lose weight. Specifically, this piece of equipment can help you have more muscular arms, more defined legs and a tighter stomach. The unique design of the Bowflex allows for you to constantly increase your weight resistance by changing the power rods. Additionally, the Bowflex machine includes a bench, a moving rowing seat, arm cuffs, pulleys and a leg curl attachment. All of this can help you build a workout that will challenge your entire body and help you obtain your peak physique. Below are several exercises that can be performed using the Bowflex.
Exercise #1: Triceps Pushdown
To complete this isolation exercise, you will adjust the pulley into the narrow position and attach the long lat bar or the small T-bar. Remove the bench and straddle the rail while facing the power rods. Grasp the bar at chest level with palms facing down. Position your body so it is 12 inches behind the bar. Begin with elbows bent to at least a 90-degree angle. Slowly straighten your elbow by pushing your arms down towards the floor while keeping your upper arms steady. Pause when the bar reaches hip level. Slowly return to the starting position. Complete 12 repetitions.
Exercise #2: Standing Bicep Curl
Utilizing the arm handles, stand straddling the rail while facing the power rods. Hold a handle in each hand at hip level with palms facing up. Begin with a slight bend in your elbows. Curl the handles up towards your shoulders without moving your elbows or upper arms. Pause once your arms a re almost touching your shoulders. Lower hands to the starting position. Complete 12 repetitions.
Exercise #3: Shoulder Shrug
This exercise works out the muscles of your upper back and neck. Begin by placing the pulley into the narrow position and remove the bench. Straddle the rail while facing the power rods. Grasp a handle in each hand at hip level with arms extended straight down and palms facing each other. Remember to keep the arms straight throughout the entire exercise. Slowly shrug your shoulders up towards your ears. Hold in this contracted position and then lower to the starting position. Complete 12 repetitions.
Exercise #4: Calf Raise
Begin by removing the bench and placing the rowing seat in free-sliding mode. Sit on the seat facing the power rods. Place the leg press belt around your hips. Place the balls of your feet on the upright pulley frame. Straighten your legs, but do not lock your knees. Situate your hands so they are resting on the sides of the belt. To work your calf muscles, press your toes and the balls of your feet into the upright pulley frame while you raise up your heels towards your knees. This should force the seat to slide slightly backwards and you should feel a stretch in the back of your legs. Pause in the stretched position and then return slowly to the starting position. Complete 12 repetitions.