If you’ve watched any of my past Bowflex videos or read my Bowflex articles, you know that one of the things that I talk about a lot is that the easiest way to get started on a new Bowflex home gym is to simply try to re-create the same exercises on it that you would do at a normal gym.
Basic and easy exercises to get you started.
It’s a great way to get started in getting some use out of your Bowflex, especially if you’re in a situation where you’re not able to go to the gym or just trying to find your footing with your new machine.
This article will cover some of the most basic movements you would typically do at the gym and show you how to do them on your Bowflex.
Before we begin, it’s important to note that you should always start with light resistance and gradually increase it as you get stronger.
Also, don’t forget to stretch properly before and after your workout to avoid injuries.
Easy Gym Exercises To Get You Started With Bowflex
Bicep curls are one of the most well-known exercises and are very easy to recreate on your Bowflex.
To start, attach the basic handles to the lower bar. You can then do the movement standing or sitting. Face the back pillar and grab the handles with your hands. Then, pull them towards your body.
To mix it up, you can change the angle of the movement.
For example, you can move the handles closer in for a different type of movement. Additionally, you can use the handles attached to the upper bar for a different type of movement that targets the same muscle.
Upper Back Exercises
You can try a few exercises on the Bowflex to target the upper back. One exercise to try is lat pull-downs. You can use the same attachment as bicep curls and move it to a higher bar. This will work your upper back and lats. Do a set of reps with one arm and then switch sides. This is a great workout for your upper back.
Another exercise to try is the Standing Cable Row. This exercise is done by grasping the cable attachment handle with both hands and pulling it towards your chest while keeping your arms close to your body. You can also try other variations such as Seated Cable Row or Bent-over Cable Row.
Lower Back Exercises
To target the lower back, you can try a few exercises on the Bowflex
One exercise to try is using the leg press attachment. You can sit down and press up against the resistance. This will work the legs, glutes, and also get a little bit of core work. In addition to leg presses, you can also try lunges, hamstring curls, and calf raises.
Another exercise to try is the Cable Pull-through. You can connect a rope attachment to a low pulley and kneel facing the Bowflex tower. Grasp the rope and pull it through your legs and straighten back up.
This exercise helps target the lower back and glutes. Check the manual or the company website for specific instructions for your Bowflex model and available attachments.
You can try a few exercises on the Bowflex to target the chest; possibly the easiest chest exercise you can do on the machine is the chest press.
You can do a set of reps with one arm and switch sides.
This is a great workout for your chest.
Another exercise to try is the Chest Flye. This exercise is done by attaching the cable attachment handle to a low pulley and standing with your feet hip-width apart. You can also do Flye exercise in a seated position.
You can use your chest to pull the handle towards each other while keeping your arms straight and then release back to the starting position.
Although you CAN do core exercises on the Bowflex, it is not well-suited for core workouts.
Instead, you can get a much better workout by hitting the floor and doing crunches, sit-ups, side raises, or any other exercises that target your core. We recommend doing core workouts on the floor and away from the machine.
Final Thoughts On Getting Familiar With Your New Bowflex
In conclusion, the Bowflex is a great way to recreate gym exercises at home.
Using some basic movements, you can target various muscle groups and get a great workout. Remember to always start off with a light resistance and gradually increase it as you get stronger.
And don’t forget to also do proper stretching before and after a workout to avoid injuries.
Rob is a Certified Personal Trainer and Certified Nutrition Coach through the National Academy of Sports Medicine. For the past 10 years, Rob has been navigating the health and fitness landscape in a quest to better himself and those around him focusing on tools such as calorie and macro counting, intermittent fasting, and HIIT training techniques.