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:

Jump to:
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.