Bowflex Exercises
Bowflex home gyms allow you to perform a large number of gym-quality exercises. Depending on which model you purchase (please verify exact exercises per model) you can perform the following exercises:
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Chest Exercises
Arm Exercises
Shoulder Exrercises
Back Exercises
Abdominal Exercises
Leg Exercises
Bowflex Chest Exercises
- Bench Press
- Chest Fly
- Decline Bench Press
- Incline Bench Press
- Resisted Punch
- Lying Cable Crossover
- Decline Chest Fly
- Standing Decline Chest Press – Shoulder Horizontal Adduction (and elbow extension)
- Standing Decline Chest Press w/Alternating motion– Shoulder Horizontal Adduction (and elbow extension)
- Standing Decline Chest Fly – Shoulder Horizontal Adduction (elbow stabilization)
Bowflex Arm Exercises
- Triceps Pushdown
- French Press
- Lying 45° Triceps Extension
- Cross Triceps Extension
- Standing Biceps Curl
- Seated Biceps Curl
- Preacher Curl
- Reverse Tricep Pushdown
- Standing Biceps Curl with Pulleys
- Tricep Kickback
- Lying Biceps Curl
- Seated Wrist Extension
- Standing Wrist Curl
- Reverse Curl
- Seated Wrist Curl
- Standing Wrist Extension
- “Rope” Pushdowns
- Resisted Dip
- Standing French Press – Elbow extension form a shoulder flexed position
- Standing Hammer Grip Curls – Elbow flexion neutral
Bowflex Shoulder Exercises
- Rear Deltoid Rows
- Lateral Shoulder Raise
- Seated Shoulder Press
- Front Shoulder Raise
- Shoulder Extension
- Shoulder Shrug
- Scapular Protraction
- Scapular Depression
- Lying Front Shoulder Raise
- Reverse Fly
- Seated Lateral Shoulder Raise
- Scapular Retraction
- Shoulder Rotator Cuff—External
- Shoulder Rotator Cuff—Internal
- Stiff Arm Pulldown
- Standing Shoulder Flexion – Shoulder Flexion
- Standing Rear Deltoid Row – Shoulder Horizontal Abduction (and elbow flexion)
- Standing Cable Cross Rear Deltoid Row – Shoulder Horizontal Abduction (and elbow flexion)
- Standing Shoulder Extension – Elbow Stabilization
- Standing Shoulder Internal Rotation with 90 degrees of Abduction
- Standing Shoulder External Rotation with 90 degrees of Abduction
Bowflex Back Exercises
- Lying Lat Pulldowns
- Low Back Extension
- Wide Pulldowns
- Narrow Pulldowns with Hand Grips
- Seated Lat Rows
- Reverse Grip Pulldowns
- Standing Lat Row
- Wide Pulldowns with Grip
- Standing Lat Row Alternating Motion – Low Pulley – Shoulder extension (and elbow flexion)
- Standing Single Arm Lat Row Low Pulley – Shoulder extension (with elbow flexion and trunk rotation)
- Standing Low Back Extension
- Lying Shoulder Pullover
Bowflex Abdominal Exercises
- Reverse Crunch
- Resisted Reverse Crunch
- Seated (Resisted) Abdominal Crunch
- Seated (Resisted) Oblique Abdominal Crunch
- Ab Crunch with Attachment
- Trunk Rotation
- Standing Oblique Crunch
Bowflex Leg Exercises
- Leg Extension
- Lying Leg Extension
- Squat with Squat Attachment
- Lunge
- Ankle Eversion
- Ankle Inversion
- Standing Hip Extension
- Standing Hip Abduction
- Seated Hip Adduction
- Seated Hip Abduction
- Standing Leg Kickback
- Seated Calf Press
- Dorsi Flexion
- Leg Press
- Standing Calf Press
- Standing Hip Flexio
- Wide Squat
- Prone (Lying Face Down) Leg Curls
- Standing Hip Flexion
- Standing Hip Internal Rotation
- Standing Hip External Rotation
Get the most out of your Bowflex workout with Bowflex accessories.
You can also learn more about Bowflex Power Rod Technology and compare Bowflex models.
