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How to Use the Bowflex for Isolation Movements

A Bowflex machine is a piece of fitness equipment that provides resistance when muscles are contracted. The Bowflex technology includes multiple power rods, which can be customized to mimic a range of weights. In addition to the rods, the Boxflex machine has a bench, cables, pulleys and hand grips. All of these pieces can be utilized to provide an excellent workout for the entire body or for specific body parts. An isolation movement is a motion that involves only one joint. Below is a list of isolation movement exercises that you can complete on the Bowflex machine.

Exercise #1: Leg Curls

To begin this exercise, lie face down on the bench with ankles under the upper roller pads. You will want to make sure your knees are near the pivot point of the movement arm. Place your hands on the side of the bench for stability. Slowly curl your heels by bending your knees and trying to touch the roller pad to your buttocks. Pause at the top of this exercise and slowly lower to the starting position. Repeat for 12 repetitions. This exercise works your hamstrings and uses the knee joint.

Exercise #2: Chest Fly

To work the pectoralis major muscle by an isolation exercise of the shoulder, simply adjust the bench of the Bowflex to 45-degrees and sit facing away from the power rods. Grasp a handle in both hands and stretch arms up in front of you so they are inline with your chest. The handles should be touching each other with your palms facing each other. Slowly move handles outward while you keep your elbows slightly bent. You will lower you arms in a straight line until your elbows are slightly below your shoulders. At the end of this motion, you will want to imagine that you are hugging a large barrel. Slowly return to the starting position. Complete 12 repetitions.

Exercise #3: Bicep Curl

Using the pulleys with the handles in wide position, straddle the rail and face the power rods. Grasp the handles in each hand with palms facing forward. Keeping elbows at your sides and wrist straight, curl hands up towards shoulders. Try not to move your upper arms. Pause for a second in the contracted position. Slowly lower to starting position. Complete 12 repetitions. This exercise works your biceps through an isolation movement of the elbow joint.

Exercise #4: Lying Lateral Pull-Down

To begin this isolation movement that works your shoulder joint, you will want to use the cuffs with the pulley in the wide position. Lie on your back, facing away from the power rods, grasping a handle in each arm. You will want to tighten the cuff just past your elbow on each arm. Now slide your body away from the power rods until your arms are full extended. Bend your knees and place them flat on the floor. Leading with your elbows, pull your upper arms sideways towards your waist. At the end of this motion, your arms and shoulder will form the letter W. Pause in this contracted position and then return to the starting position. Complete 12 repetitions.

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