Exercises

Directory of Bowflex Exercises

This website has over 80 Bowflex exercises for you to review. Use this page for direct links to all of them or for links to the various bowflex exercise sub-categories.

The list of Bowflex exercises is organized by the main muscle group each targets:

Bowflex Exercises for Abs (Abdomininals)

Upper and Lower Abdominals, Obliques

• Crunch
• Resisted Crunch
• Reverse Crunch
• Resisted Reverse Crunch
• Resisted Twisting Crunch
• Trunk Rotation

Bowflex Exercises for the Chest

Upper, Lower, Inner, and Outer Pectorals

• Bench Press
• Bench Press using Purvis Pec Bar
• Bench Press using Bar
• Incline Bench Press
• Decline Bench Press
• Chest Fly
• Seated Chest Fly using One-Arm
• Lying Cable Crossover
• Resisted Punch
• Lying Straight-Arm Pullover
• Lying Straight-Arm Half Pullover

Bowflex Exercises for the Back

Upper and Lower Lats; Lower Back and Trapezius

• Seated Pulldown using Bar
• Seated Pulldown using Bar with Supination Grip
• Standing Stiff-Arm Pulldown using Bar
• Seated Pulldown using Handles
• Lying Pulldown using Handles at Elbows
• Lying Pulldown using Handles at Narrow Elbows
• Lying Pulldown using Handles at Palms
• Hyperextension
• SeatedRow
• One-Arm SeatedRow
• Bent-Over Row
• Lying Lateral Pushdown
• Seated Scapular Retraction
• Deadlift
• Stiff-Legged Deadlift

Bowflex Exercises for Legs

Hamstrings, Quadriceps, Inner Thighs, Hips and Calves

• Seated Leg Extension
• Lying, One-at-a-Time Leg Extension
• Prone Leg Curl
• Seated Leg Curl
• Prone Leg Curl using Leg Attachment
• Leg Press
• Hip Flexion
• Hip Extension
• Hip Extension with Knee Stabilized
• Standing Resisted Leg Kickback
• Resisted Leg Kickback on Knee
• Standing Hip Abduction
• Seated Hip Abduction
• Seated Hip Adduction
• Squat
• Seated Calf Raise
• Seated Ankle Inversion
• Seated Ankle Eversion

Bowflex Exercises for Shoulders

Inner, Outer, and Rear Deltoids

• Seated Shoulder Press
• Seated Shoulder Press using Purvis Pec Bar
• Standing Lateral Deltoid Raise
• Seated Lateral Deltoid Raise at Elbows
• Seated Front Deltoid Raise
• Lying Front Deltoid Raise
• Seated Rear Deltoid Raise
• Seated Rear Deltoid Row
• Shrug using Handles
• Shrug using Handles Facing Back
• Shrug using Bar
• Scapular Protraction
• Scapular Depression
• Seated Internal Shoulder Rotation
• Seated External Shoulder Rotation
• Seated Shoulder Extension
• Seated Military Press

Bowflex Exercises for Triceps

Triceps

• Tricep Kickback
• Lying Tricep Extension
• Lying Tricep Extension at 45 Degrees
• Seated Tricep Extension
• Incline Tricep Extension
• Incline Tricep Extension Crossover
• Standing Tricep Pushdown using Handles
• Standing Tricep Pushdown Crossover using Handles
• One-Arm Standing Tricep Pushdown using Handles
• Standing Tricep Pushdown using Bar

Bowflex Exercises for Biceps

Inner and Outer Biceps

• Standing Bicep Curl using Handles
• Lying Bicep Curl using Handles
• Seated Bicep Curl using Handles
• Bent-Over Concentrated Bicep Curl using Handles
• Standing Bicep Curl using Handles with Pronation-Grip
• Standing Bicep Curl using Bar
• Standing Bicep Curl using Bar with Pronation-Grip

Bowflex Exercises for Forearms

Inner and Outer Forearms

• Seated Wrist Curl
• Standing Wrist Curl
• Seated Wrist Extension
• Standing Wrist Extension

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