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Best Bowflex Workout Guides and Regimes (over 59 Workouts!)

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Looking for Bowflex workouts ? You’re in luck.

Because of the constant redesigning and remodeling of this very popular home gym, there are now countless exercises you can use with any Bowflex model. Most models will allow for both a flat and incline bench position, except for the Bowflex Xtreme SE2, which has an upright bench. The versatility of these units allow you to properly train each major muscle group on the body.

The Bowflex is a truly special training device because it almost forces you to develop a mind-muscle connection with each workout. Always perform every exercise slow and controlled to feel the amazing muscle contraction that’s possible with this home gym.

Below, I’m going to explain several Bowflex workouts you can use at home to start seeing some legitimate results.

Top 59 Bowflex Workouts

I will start by focusing on the primary muscle groups, which are the chest, back, and legs. Smaller muscles such as the shoulders, triceps, biceps, forearms, and abs will be explained immediately after. Let’s get started!

Bowflex Workouts for Chest

There are several ways to target the chest with the Bowflex.

Traditional Bench Press

  • Adjust the bench to a 45 degree angle, and grip the handles with your wrists straight (not bent backwards), similar to how you would throw a punch.
  • In a controlled movement, push the handles out by extending your arms. Do not completely lock the elbows at the peak of the lift.
  • Slowly return your arms back to the start position and repeat.
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Incline Bench Press

  • Keep the bench at 45 degrees.
  • Push the grips out in front of you just like the traditional bench, except at the peak your hand should be directly above your forehead.
  • This slight adjustment is used to effectively target the upper portion of the pectorals.
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Flat Bench Flies

  • Adjust the bench to a flat position.
  • Hold the grips with your palms facing in towards your body.
  • You will then extend back with the elbows, and feel the chest stretch.
  • Then return to the starting position by bringing your hands together.
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Incline Bench Flies

  • Adjust the bench back to 45 degrees.
  • Perform incline bench flies just like the traditional variation.
  • The only difference is that you must bring your hands together at the top of your forehead.
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Lying Straight-Arm Pullover

  • Adjust the bench to a flat position.
  • Grip the handles with your palms up and your arms extended back.
  • While keeping your arms extended, pull your arms straight up until they are above your shoulders.
  • Slowly perform the negative portion, and repeat.
  • This exercises doesn’t directly target the chest, but focuses more on the serratus muscles below and to the side of pectorals.
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Resistance Punches

  • Sit directly on the flat bench with your body upright and your core held tightly.
  • Hold both the handles at your waist with your palms facing up.
  • In a twisting motion, extend one arm out in a punching motion.
  • Continue this motion back-and-forth with each arm.
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Bar Bench Press

  • Lie on the flat bench with your legs towards the Power Rods.
  • Grip with bar with both hands and make sure your wrist is straight.
  • Press the bar directly up and back down in a slow and controlled manner.

Bowflex Workouts for Back

Like the chest, there are countless unique back workouts you can perform with any Bowflex machine.

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Seated Straight Bar Lat Pull-downs

  • Sit on the flat bench facing the Power Rods.
  • Grip the bar with an overhand grip.
  • Start the exercise by first pulling with your lats, then with your elbows.
  • Bring the bar directly to the top of your chest and below your chin.
  • Make sure you keep your back completely straight and do not swing your body back. The only thing that should be moving are your arms and lats.
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Seated Reverse Grip Lat Pull-downs

  • Start in the same position as the lat pull-down.
  • The only difference is that you will use an underhand grip with your palms facing towards you.
  • Bring the bar directly down to the top of your chest, perform the negative, and repeat.
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Seated Pull-down with Handles

  • Starting position is the same as the other pull-downs.
  • Perform this exercise the same exact way you would the traditional lat pulldown.
  • To add variation, you can alternate one arm at a time.
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Traditional Deadlift

  • Stand with your back facing the Power Rods.
  • Grip the straight bar with an overhand grip at about shoulder width.
  • Push your hips back, keep your back straight, bend at the knees, and lower the bar along your shins.
  • Keep your weight on the back of your heels and push back to the starting position.
  • At the top of the lift, squeeze your lower back, glutes, and core.
  • Do not lean backwards.
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Stiff-Leg Deadlift

  • Same starting position as the traditional deadlift.
  • This exercise is performed almost identical to the traditional variation, except you will keep your legs completely straight.
  • Make sure you weight stays back over the heels and your back stays flat.
  • Feel the stretch in the hamstrings, and return to the starting position
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Bent-Over Rows with Straight Bar

  • Stand with your back facing the Power Rods.
  • Hold the bar with an overhand grip, and then bend at the waist.
  • Keep your back completely straight.
  • To perform the exercise first pull with your lats, and then your elbows.
  • Bring the bar to the top of your rib cage and release back to the starting position.
  • Fully extend the lats before repeating.
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Seated Rows with Straight Bar

  • Sit on the flat bench with your core tight and back straight.
  • Hold the bar at about shoulder-width.
  • Start with the lats fully extended.
  • Begin the exercise by pulling with the back, and then the arms.
  • Pull the bar to your stomach, pause for 1-2 seconds and repeat.
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Seated Rows with Handles

  • Sit on the flat bench with your core tight and back straight.
  • The only difference is that you will be using the handles.
  • Really focus on extending the lats out, and feeling the stretch.
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Single-Arm Seated Row

  • Sit on the flat bench with your core tight and back straight.
  • With both arms extended, start by pulling one arm at a time.
  • Repeat rows with each individual arm.

I would avoid any lying pull-down exercises with the Bowflex. These variations put the rotator cuff in a very dangerous position. Stick with the seated lat pull-downs to avoid unnecessary injury, and even target the large lat muscles more effectively.

Bowflex Workouts for Legs

Believe it or not, there are many leg exercises possible with the Bowflex.

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Leg Press

  • Sit on the bench facing the power rods with the belt around your lower back.
  • Then place your feet on the frame.
  • Start the press by pushing with your heels.
  • Make sure you avoid bending the back.
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Squat

  • Start with the squat bar on your back facing the machine.
  • Begin the squat by pushing your hips back, keeping your weight back on your heels, keep your back straight, and make sure your knees do not drift past your feet.
  • These steps are essential for an effective squat and also for your safety.
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Seated Leg Extensions

  • Sit on the bench and put your legs under the leg attachment.
  • Simply bring your legs straight up, hold for 1-2 seconds, and slowly return to starting position.
  • It’s very important that you isolate the quadriceps during this exercise.
  • SLOWER is better.
  • If you want to isolate even more, you can try single-leg extensions.
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Prone Leg Curls

  • Lay on your stomach with your head towards the tower, and your feet under the leg attachment.
  • Simply pull your heels to your glutes, hold for 1-2 seconds, and repeat.
  • Like leg extensions, slow and controlled is absolutely essential for a full muscle contraction in the hamstrings.
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Hip Flexion

  • Start by facing away from the Power rods, and place one foot inside the handle.
  • You will then bring one knee directly up to your waist.
  • Hold this position for 1-2 seconds and repeat.
  • This will directly target the hip flexors.
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Standing Hip Abduction

  • Start with one side of your body facing the tower and grip one of the Power Rods.
  • Place your opposite foot in the handle.
  • You will then raise the leg up to the side.
  • Stay under control because this one is a real burner.
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Seated Hip Abduction

  • Start by sitting on the bench with one side facing the tower.
  • Fully extend your opposite out in front of you and place it in the handle.
  • You will then pull the same foot to the side, away from the Tower.
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Seated Calf Raises

  • Sit on the bench facing the Power Rods with the belt around your lower back and your feet up against the frame.
  • Forcefully press up with the balls of your feet, and hold in the contracted position for 1-2 seconds.
  • Do not bend your legs very much because the focus must be directed on your calves.

Bowflex Workouts for Shoulders

All Bowflex models can effectively target the shoulders, but be prepared to feel the burn.

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Military Press

  • Sit with your back facing the Power rods with a solid grip on the bar.
  • Make sure your core is tight and your back is straight.
  • Simply press the bar straight up over your head, pause for 1-2 seconds, and repeat.
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Seated Shoulder Press

  • Sit with your back facing the Power rods, and grip both handles.
  • Make sure your core is tight and your back is straight.
  • Simply press the handles straight up over your head, pause for 1-2 seconds, and repeat.
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Standing Lateral Raises

  • Start by facing the tower and by gripping each handle next to your hips.
  • With your core tight, and back and arms straight, simultaneously pull the handles up to shoulder height.
  • Perform this exercise slow and controlled to feel the maximum burn.
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Standing Anterior Raises

  • Start with your back facing the machine.
  • Grip both handles with a neutral grip.
  • With your arms straight, pull both handles up to shoulder height, hold for 1-2 seconds, and repeat.
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Seated Anterior Raises

  • Start by siting on the bench with your back facing the machine.
  • Grip both handles with a neutral grip.
  • With your arms straight, pull both handles up to shoulder height, hold for 1-2 seconds, and repeat.
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Standing Rear Delt Raises

  • Start by facing the machine and grip both handles.
  • Lean over with your back completely straight and your arms hanging.
  • Begin the exercise by pulling the grip to your side.
  • You should feel an intense contraction in the posterior delts.
  • Make sure that your shoulder blades stay squeezed throughout the entire exercise.
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Standing Shrugs

  • Start by facing the machine and gripping both handles.
  • With your arms straight, pull your shoulders straight up, squeeze, and repeat.
  • The only thing that should be moving are your traps and shoulders.
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Reverse Shrugs

  • Start by facing away from the machine and gripping both handles.
  • With your arms straight, pull your shoulders straight up, squeeze, and repeat.
  • The only thing that should be moving are your traps and shoulders.
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Sitting Internal Rotation

  • Start by sitting on the bench with one side of your body facing the machine.
  • With your arm closest to the machine, you will grip the handle.
  • Keep your elbow to your side, pull the handle to your opposite hip, hold for 1-2 seconds, and repeat.
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Sitting External Rotation

  • Start by sitting on the bench with one side of your body facing the machine.
  • With your arm furthest away from the machine, grip the handle.
  • Keep your elbow to your side, pull the handle away from your body, hold for 1-2 seconds, and repeat.
  • This is a very challenging exercise that directly targets the rotator cuff, so make sure you avoid super heavy weight.

Bowflex Dumbbell Workouts for Triceps

There are several unique ways to target the triceps using any Bowflex  home gym. The key to every tricep exercise is to keep your elbows tucked IN. Do not let your elbow flare out.

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Seated Tricep Extensions

  • Start with your back facing the Power Rods.
  • Grip both handles with your elbows tucked in next to your head.
  • Using only your triceps, push the handles straight up into the air.
  • Hold for the contracted position for 1-2 seconds and repeat.
  • Keep your elbows IN!
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Seated Single-Arm Extensions

  • Start with your back facing the Power Rods.
  • Grip one handle with your elbow tucked in next to your head, and with your opposite hand hold your tricep.
  • Using only your tricep, push the handle straight up into the air.
  • Hold for the contracted position for 1-2 seconds and repeat.
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Lying Tricep Extensions

  • Start by laying with your head towards the tower.
  • Grip both handles and press your elbows against your head.
  • Press the handles directly up into the air, pause for 1-2 seconds and repeat.
  • Do not let your elbows drift forward, and use only your triceps to press the handles up.
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Tricep Kickbacks

  • Start with one knee on the bench and face the Power Rods.
  • Grip one handle with your hand furthest away from the bench.
  • Keep your elbow tucked to your side, and your back straight.
  • Pull the handle directly behind you, squeeze the tricep, and repeat.
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Tricep Pushdowns with Bar

  • Start by facing the tower and connect the bar.
  • Grip the bar at shoulder width and keep your elbows to your side.
  • Press the bar down, hold for 1-2 seconds and return to the starting position (90 Degrees).
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Single-Arm Pushdowns

  • Start by facing the tower and grip one handle.
  • Keep your elbow to your side and press the handle directly down.
  • Hold for 1-2 seconds and repeat.
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Skull Crushers

  • Start by laying on the bench with your head facing the tower, and connect the bar.
  • Grip the bar at shoulder width, and tuck your elbows in.
  • Press the bar directly up, squeeze, and lower the bar down to the top of your forehead.

Bowflex Dumbbell Workouts for Biceps

Training the biceps is naturally limiting, but the Bowflex allows you to target these small muscles very effectively.

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Standing Bicep Curls with Handles

  • Start by facing the tower and grip both handles.
  • Keep your elbows back and to your sides.
  • Pull the grips directly up, hold for 1-2 seconds, and repeat.
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Standing Bicep Curls with Bar

  • Start by facing the tower and grip the bar at shoulder width.
  • Keep your elbows back and to your sides.
  • Pull the bar directly up, hold for 1-2 seconds, and repeat.
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Standing Single-Arm Curls

  • Start by facing the tower and grip one handle.
  • Keep your elbow back and to your side.
  • Pull the handle directly up, hold for 1-2 seconds, and repeat.
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Incline Curls

  • Adjust the bench to incline and sit with your back facing the tower.
  • Grip both handles and keep your elbows back.
  • Pull both handles directly up, hold for 1-2 seconds, and repeat.
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Sitting Concentration Curls

  • Sit on the bench with one side of your body facing the tower.
  • Grip a handle with the hand closest to the tower and press your elbow against the inner part of your thigh.
  • Pull the handle directly up, squeeze the biceps, and repeat.

Bowflex Workouts for Forearms

Training the forearms is essential for maintain muscular balance, and the Bowflex has a range of options for forearm training.

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Reverse Curls with Bar

  • Start by facing the tower and holding the bar with an overhand grip.
  • Keep your elbows to your side.
  • Pull the bar directly up, squeeze your forearms, and repeat.
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Reverse Curls with Grips

  • Start by facing the tower and holding the grips with an overhand grip.
  • Keep your elbows to your side.
  • Pull the grips directly up, squeeze your forearms, and repeat.
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Seated Wrist Curls

  • Sit down on the bench facing the Power Rods.
  • Hold both handles with your palms facing the sky, and your forearms placed on your thighs.
  • Curl your wrists up, hold for 1-2 seconds, and repeat.
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Standing Wrist Curls

  • Start by facing the tower and grip both handles with an underhand grip.
  • Bend your arms at 90 degrees.
  • Curls your wrists up, hold for 1-2 seconds, and repeat.
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Seated Wrist Extensions

  • Sit down on the bench facing the Power Rods.
  • Hold both handles with an overhand grip, and your forearms placed on your thighs.
  • Curl your wrists up, hold for 1-2 seconds, and repeat.
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Standing Wrist Extensions

  • Start by facing the tower and grip both handles with an overhand grip.
  • Bend your arms at 90 degrees.
  • Curls your wrists up, hold for 1-2 seconds, and repeat.

Bowflex Workouts for Abs

There are several Bowflex workouts you can use to directly target the abdominals.

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Crunch

  • Lay on the bench and place your feet against the tower.
  • Hold your hands behind your head.
  • Start by using your abs to pull upward.
  • Do not use your head or neck to crunch up.
  • Hold the contracted position for 1-2 seconds and repeat.
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Leg Lifts

  • Start with your head facing the tower and hold the end of the bench with both hands.
  • Keep your legs straight, lower them to about 120 degrees, hold for 1-2 seconds, and repeat.
  • Slow and controlled is the best way to feel the contraction of the rectus abdominis.
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Reverse Crunches

  • Start with your head facing the tower and hold the end of the bench with both hands.
  • Begin by extending your legs out like a traditional leg lift.
  • Instead of lifting the legs up, you will bring your knees to your chest.
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Resistance Cruches

  • Adjust the bench to incline and sit with your back facing the tower.
  • Hold both handles above your shoulders.
  • Start by crunching downward, holding for 1-2 seconds, and repeat.
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Resistance Reverse Crunch

  • Start by laying on the bench with your feet facing the tower.
  • Place each foot inside one of the handles.
  • You will then pull your knees to your chest, hold for 1-2 seconds, and repeat.
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Resistance Rotations

  • Start by sitting on the bench with one side of the body facing the tower.
  • Hold one handle with both hands and your arms fully extended.
  • Begin by rotating your body away from the tower, hold for 1-2 seconds, and return to the start position.
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Bicycle Crunches

  • Start by laying on the bench with your head facing the tower.
  • Hold your hands behind your head, and keep one leg extended out.
  • The other leg should be bent.
  • In one simultaneous motion, pull one knee towards your chest, and extend the opposite one out.
  • Repeat this bicycle motion in a slow and controlled motion.
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