Examples of Bowflex Exercises

The Bowflex company sells various types of equipment for both strength training and cardiovascular exercise. The machines are a popular choice for those looking for versatile home gym equipment. Their strength training equipment is designed much differently than typical machines. However, you can do many of the same exercises as you can do with equipment found at gyms and other sports stores.

Significance

Most exercise machines provide resistance through the use of weight stacks into which you insert a pin to set the weight, or free weights that you load onto the machines. Bowflex strength training machines work with cables and rods. You add resistance to the movement by hooking one or multiple weighted rod(s) to one of the cable pulley systems depending on the exercise you want to perform. According to Bowflex, by using the rods instead of weights, the resistance is spread out evenly through the entire exercise, giving your muscles a more even workout.

Types

Front Lateral Pull-down

You can perform many of the same types of strength training exercises with a Bowflex as you can with a machine that utilizes weights. Upper body exercises include lateral pulldowns for the shoulders, bench press for the chest, lateral rows for the back, and biceps curls and triceps extensions for the arms. Many of the exercises can be done both standing and seated to vary your workout.
Lower body exercises include the leg extension for the quadriceps, squats and lunges for the entire lower body, side leg lifts for the inner and outer thighs, and calf raises. Some of their machines also allow you to do abdominal exercises such as seated crunches, reverse crunches, and torso rotations for the obliques or waist muscles.
The various machines range from offering 60 to 100 exercises each, with options of purchasing additional attachments for even more variety.

Potential

Bowflex machines are an investment. Take time to look at the specifications on the company's website about the different machines they offer. Some have a more flat bench, which is better for exercises where you lie down. Others have a shorter, more upright bench, which is better for seated exercises. This style can add more variety to your workout routine. Each machine comes with various attachments specific to that machine. Make sure you buy a machine that will do the exercise you want in a way that is comfortable for you.

Features

Chest Fly with SelectTech Dumbbells

Aside from actual machines, Bowflex also sells SelectTech Dumbbells. With typical dumbbells, you must buy multiple pairs of weights since you use different weights based on the exercise you are doing. With traditional dumbbells, you also need to purchase more once you gain strength and need to go up in weight. Bowflex is just one of the companies that produces dumbbells that are adjustable. With the SelectTech, you turn a dial and you set the weight anywhere between 5 and 52 lbs. This eliminates the need for many pairs of dumbbells. With the SelectTech, you can do hundreds of exercises, just as you can with dumbbells. You can hold them while doing squats or lunges. You can also do bent-over rows, chest flys, bicep curls, triceps kickbacks, upright rows, shrugs, and many other exercises for a full-body workout.

Considerations

Treadclimber

Bowflex also makes cardiovascular machines. The machines discussed so far provide exercise to help you strengthen and tone your muscles. They assist you in moving your body in a specific way against resistance which will help you to tone problem areas. However, if one of your goals is to lose weight, then you need aerobic or cardiovascular exercise. Bowflex makes a machine called the TreadClimber. It is a cross between a treadmill and elliptical walker. Unlike a treadmill where you walk on a flat belt, the TreadClimber contains two separate moving foot pedals. The pedals incline and decline as you walk, giving you a more intense workout than just walking on a flat treadmill. However, it is not as intense as an actual elliptical, which has more of a circular motion.

Resources

• Bowflex Home Page