How to Use a Bowflex Power Pro


The Bowflex Power Pro is an exercise machine that allows you to work out your arms, legs, buttocks and abdomen. It offers 210 pounds in weights that can be added for resistance. Those into bodybuilding may want to purchase more weights, which will cost more. The Bowflex Power Pro will cost at least $1,400. It is considered the total gym workout since it is one of the few machines on the market that work all parts of the body and it is rather easy to use.

Place resistance on power rods. The rods sit behind the bench and rod caps are small weights that can be placed on top of the power rods to give resistance. The more heavier weights you use, the more resistance you will get.

Hook cable to power rod. Once you put the rod caps on the power rods, you can place one to multiple rods onto the cable. The cable is attached to the pulley that allows you to pull with your hands as though you are lifting weights.

Position the bench. There are several positions that you can adjust the bench to such as flat or incline. To use the flat position, you will be able to lay flat on your back or your stomach to work arms and legs. With the incline position, the Bowflex Power Pro bench sits at an angle for you to work your abdomen muscles as well.

Use the grips. There is a grip on each side of the Bowflex Power Pro that sits near the bench and is used when pulling the weights. These grips can be pulled by hand or foot. Placing your hand in different positions in the grip will allow you to target specific muscles in your arms. Placing your foot through the grip will allow you to work your legs.

Attach leg extension. The leg extension bar can be attached at the bottom of the Bowflex Power Pro machine in front of the seat. The leg extension bar allows you to isolate exercising the leg muscles.

Tips & Warnings

  • Avoid attaching too many power rods on the cable to prevent pulling a muscle. If you have too much weight on the power rods, you can injure yourself.

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