How To Use The Bowflex T Bar
The Bowflex T Bar is a versatile attachment that can add variation to the normal Bowflex workouts. It is 18 inches long, which is smaller than a lat bar causing the user to use a closer grip. This adds more intensity to various exercises.
Other People Are Reading
Instructions
-
-
1
Work your back. One of the main exercises that can be performed with the T bar is back rows. These are performed by sitting on the bench facing the machine, grasping the T bar with both hands and pulling it back towards the mid-section with the arms tight against the sides of the ribcage.
-
2
Target the lats. Attach the T bar to the high handles. Stand up straight with the knees slightly bent. Push the bar straight down until you get to your thighs, then slowly bring it back up. Also make sure to keep the arms straight the whole time.
-
-
3
Work your triceps. From a standing position, attach the T bar to the high handles. Grip it with the arms tight against the side of the ribcage and elbows completely bent. Push the bar straight down until your arms are in front of your thighs.
-
4
Work the biceps with spider curls. Attach the T bar to the squat pulley. Bend over at the hips and grab the bar with both hands and arms straight. Curl the T bar up towards your collarbone.
-
5
Work the forearms. These are done from a seated position on the bench. Attach the T bar to the squat pulley. Grab a hold of the T bar with palms facing up and place your arms on top of your thighs. Your hands should be dangling off of your thighs. Curl your wrists up and then down. You can also do these with your palms facing down.
-
6
Perform upright rows. These work the shoulders. Attach the bar to the squat pulley. Grab it with both hands, stand upright and then pull it straight up to about chest height. Bend your elbows as you lift the bar up to your collarbone. Keep your upper arms parallel to the floor in the top position.
-
1
Tips & Warnings
The rowing exercise can also be done aerobically. Adjust the seat into the sliding position, grab the bar and then pull back just like rowing in a skull.
