How to Use Bowflex As a Rower
The Bowflex can be an excellent choice for a home exercise system. It folds and unfolds relatively easily to fit virtually any space, and it offers a challenging resistance workout for strength training. With a little bit of know-how, the Bowflex also can be used as a rower, which combines aerobic exercise with strength training.
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Instructions
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Using the Bowflex as a Rower
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1
Make sure the Bowflex is equipped to use as a rower. The following models can be used as a rowing machine:
Bowflex Revolution Home Gym
Bowflex Ultimate 2 Home Gym
Bowflex Blaze Home Gym -
2
Choose the appropriate weight. The resistance should provide a challenging workout, but it should be at a level that can be leg-pressed. Be sure it does not cause too much strain on the hands (if using the hand grips) and shoulder joints.
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3
Remove the bench from the Bowflex.
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4
Unlock the seat by pulling out the pin and placing it in the "out" position. The seat should move freely to accommodate the rowing motion.
For a Bowflex Revolution, set the adjustable arms to "9" and the handles at the shortest setting possible. The D-ring should be close to the grip. The seat should be set to slide.
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5
Position yourself so that both feet are on the foot rest and your back is straight, with body weight evenly distributed.
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6
Bend your knees and grab the handles. Your arms should be straight and your back should remain upright as opposed to bent over or leaning forward or backward.
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7
Push back by straightening legs and bending arms at the same time. This will move the seat backward along the machine. The Bowflex rods will bend as you push back, and the motion should simulate rowing a boat.
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8
Continue the rowing motion for the desired time.
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Tips & Warnings
Rowing can be used as a 15 minute to 30 minute cardio workout, or it can be incorporated into circuit training. Circuit training can be an excellent way to firm up and lose weight. For circuit training, a short period of strength training using the Bowflex would be followed with a 1-minute to 2-minute interval of aerobic rowing.
For some people, the Bowflex seat mechanism may not feel as if it is sufficiently stable for long-term use as a rowing machine. It is possible to purchase a special rowing seat adapter from Bowflex to accommodate extensive use of the equipment as a rower.
