Assembly Manual
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Nautilus, Inc. Printed in China All rights reserved. Bowflex, Bowflex Conquest, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA, USA 98683. ©2007 Nautilus Inc.
Nautilus, Inc. Printed in China All rights reserved. Bowflex, Bowflex Conquest, Power Rod and the Bowflex and Nautilus logos are either registered trademarks or trademarks of Nautilus, Inc. World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA, USA 98683. ©2007 Nautilus Inc.
Owners Manual
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Get To Know Your Bowflex Conquest™ Home Gym Please take your time to use your Bowflex Conquest™ home gym. Also locate and read through the entire manual and follow it carefully before you do so using Power Rod® Resistance. It's important to understand how to properly perform each exercise before attempting to read all warning labels that are posted on the machine. Power Rod® Pack Cable Chest Bar Lat Pull Down Bar Upper Lat Tower Rod Cap Bench Leg Extension Assembly
Get To Know Your Bowflex Conquest™ Home Gym Please take your time to use your Bowflex Conquest™ home gym. Also locate and read through the entire manual and follow it carefully before you do so using Power Rod® Resistance. It's important to understand how to properly perform each exercise before attempting to read all warning labels that are posted on the machine. Power Rod® Pack Cable Chest Bar Lat Pull Down Bar Upper Lat Tower Rod Cap Bench Leg Extension Assembly
Owners Manual
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.... You can then hook up to one rod or several rods in combination, to bind all the rods together at the top. How To Use Your Bowflex Conquest™ Home Gym Power Rod® Resistance Power Rod® resistance rods are not using your Bowflex Conquest™ home gym. Use the rod binding strap included with a protective black rubber coating. When...
.... You can then hook up to one rod or several rods in combination, to bind all the rods together at the top. How To Use Your Bowflex Conquest™ Home Gym Power Rod® Resistance Power Rod® resistance rods are not using your Bowflex Conquest™ home gym. Use the rod binding strap included with a protective black rubber coating. When...
Owners Manual
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... and repaired. Removing the Bench: The Bench easily attaches and releases from service until the bench back is made. Bowflex Conquest™ Home Gym Inspect your Bowflex Conquest™ home gym, please call our Customer Service Department at 1-800-NAUTILUS (1-800-628-8458) or by inserting the... out the Seat Rail Knob, give it looking new. Review all Power Rod® resistance and then bind the Power Rod® unit with the rod binding strap. 3) Remove the Seat Rail Knob from Power Rod® unit) position to Power Rod® unit) or Forward (furthest from the seat rail. 4) Tilt...
... and repaired. Removing the Bench: The Bench easily attaches and releases from service until the bench back is made. Bowflex Conquest™ Home Gym Inspect your Bowflex Conquest™ home gym, please call our Customer Service Department at 1-800-NAUTILUS (1-800-628-8458) or by inserting the... out the Seat Rail Knob, give it looking new. Review all Power Rod® resistance and then bind the Power Rod® unit with the rod binding strap. 3) Remove the Seat Rail Knob from Power Rod® unit) position to Power Rod® unit) or Forward (furthest from the seat rail. 4) Tilt...
Owners Manual
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... to improve stability. START FINISH START • Remove the Bench and place the Seat in Free Sliding position. • Attach resistance and sit facing the Power Rod® unit. • Brace your legs. Warm Up/Cool Down 15 ACTION • Initiate movement by slowly bending your feet against the Chest Bar. Warm...
... to improve stability. START FINISH START • Remove the Bench and place the Seat in Free Sliding position. • Attach resistance and sit facing the Power Rod® unit. • Brace your legs. Warm Up/Cool Down 15 ACTION • Initiate movement by slowly bending your feet against the Chest Bar. Warm...
Owners Manual
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... Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on the bench facing away from the Power Rod® unit. • Reach behind your body and grasp one Hand Grip with an overhand grip, as your trunk rotates with your head with both... by using bilateral movement with arms straight. • Grasp the Hand Grips, palms facing up. • Tighten your abdominals to stabilize your torso toward the Power Rod® unit. Maintain a slight, comfortable arch in an arc upward and across your spine.
... Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on the bench facing away from the Power Rod® unit. • Reach behind your body and grasp one Hand Grip with an overhand grip, as your trunk rotates with your head with both... by using bilateral movement with arms straight. • Grasp the Hand Grips, palms facing up. • Tighten your abdominals to stabilize your torso toward the Power Rod® unit. Maintain a slight, comfortable arch in an arc upward and across your spine.
Owners Manual
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...tightened throughout motion. Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Teres Major; working hand on the bench facing Power Rod® unit. • Grasp the Hand Grips. ACTION • Allowing your arms to stabilize. • Keep shoulder blades pinched together ...position. • Keep your trunk during motion. • Keep knees bent and feet on the platform, straddling the seat rail and facing the Power Rod® unit. • Grasp the Hand Grips, palms facing each other. • Align your spine and bend forward slightly at a time,...
...tightened throughout motion. Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Teres Major; working hand on the bench facing Power Rod® unit. • Grasp the Hand Grips. ACTION • Allowing your arms to stabilize. • Keep shoulder blades pinched together ...position. • Keep your trunk during motion. • Keep knees bent and feet on the platform, straddling the seat rail and facing the Power Rod® unit. • Grasp the Hand Grips, palms facing each other. • Align your spine and bend forward slightly at a time,...
Owners Manual
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Shoulder Exercises Seated Shoulder Press - START • Sit on the bench facing away from the Power Rod® unit. • Keep your chest up, abs tight and maintain a slight arch in your lower back as you raise your arms, but keep your ... FINISH Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent and feet on the bench, facing away from the Power Rod® unit. • Keep your chest up and inward toward your ears. • Slowly return to the Start position, keeping tension in your lower back...
Shoulder Exercises Seated Shoulder Press - START • Sit on the bench facing away from the Power Rod® unit. • Keep your chest up, abs tight and maintain a slight arch in your lower back as you raise your arms, but keep your ... FINISH Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent and feet on the bench, facing away from the Power Rod® unit. • Keep your chest up and inward toward your ears. • Slowly return to the Start position, keeping tension in your lower back...
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... Shoulder Extension - (elbows stabilized) Muscles worked: Latissimus Dorsi; Rear Deltoid; Rhomboids; START • Stand on the bench facing Power Rod® unit. • Grasp the Hand Grips, palms facing down and grasp the Hand Grips, palms facing each rep and...; With controlled movement, slowly return to the Start position, keeping your shoulder blades. Middle Trapezius; START • Sit on the platform, facing the Power Rod® unit. • Reach down , arms straight and at approximately a 45° angle from the hips. Muscles worked: Upper Trapezius Bench Position...
... Shoulder Extension - (elbows stabilized) Muscles worked: Latissimus Dorsi; Rear Deltoid; Rhomboids; START • Stand on the bench facing Power Rod® unit. • Grasp the Hand Grips, palms facing down and grasp the Hand Grips, palms facing each rep and...; With controlled movement, slowly return to the Start position, keeping your shoulder blades. Middle Trapezius; START • Sit on the platform, facing the Power Rod® unit. • Reach down , arms straight and at approximately a 45° angle from the hips. Muscles worked: Upper Trapezius Bench Position...
Owners Manual
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...Hand Grips Pulleys: Chest Bar Shoulder Rotator Cuff - START • Sit on the Bench, one side toward the Power Rod® unit. • Using the arm farthest from the Power Rod® unit, grasp the Hand Grip nearest you and draw your upper arm into your torso, keeping your forearm ...worked: Infraspinatus; External Rotation START FINISH Success Tips • Keep knees bent and feet flat on floor. ACTION • Rotate your forearm toward the Power Rod® unit. • Grasp the Hand Grip nearest you and draw that upper arm into your torso, keeping your forearm at a 90°...
...Hand Grips Pulleys: Chest Bar Shoulder Rotator Cuff - START • Sit on the Bench, one side toward the Power Rod® unit. • Using the arm farthest from the Power Rod® unit, grasp the Hand Grip nearest you and draw your upper arm into your torso, keeping your forearm ...worked: Infraspinatus; External Rotation START FINISH Success Tips • Keep knees bent and feet flat on floor. ACTION • Rotate your forearm toward the Power Rod® unit. • Grasp the Hand Grip nearest you and draw that upper arm into your torso, keeping your forearm at a 90°...
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... Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench facing Power Rod® unit. • Spread the cuff from sliding off. • With controlled movement, slowly return to the Start position. START • Sit ...the top of the movement, you may need to rotate your chest lifted. • Keep knees bent and feet flat on the Bench facing the Power Rod® unit. • Grasp the Hand Grips , palms facing each other. Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: ...
... Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench facing Power Rod® unit. • Spread the cuff from sliding off. • With controlled movement, slowly return to the Start position. START • Sit ...the top of the movement, you may need to rotate your chest lifted. • Keep knees bent and feet flat on the Bench facing the Power Rod® unit. • Grasp the Hand Grips , palms facing each other. Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: ...
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...START FINISH START • Lie on your back on the bench, head near your elbows. • Brace your heels on the bench, facing Power Rod® unit. • Grasp the Hand Grips and slide them down the bench far enough that your arms are fully extended-your shoulders. ...Low Back Extension - Teres Major; Slowly start bending your elbows, pulling them over your forearms, tightening near the Power Rod® unit. • Slip your arms through the Hand Grips, slide the cuffs past your elbows and tighten them enough to move your entire...
...START FINISH START • Lie on your back on the bench, head near your elbows. • Brace your heels on the bench, facing Power Rod® unit. • Grasp the Hand Grips and slide them down the bench far enough that your arms are fully extended-your shoulders. ...Low Back Extension - Teres Major; Slowly start bending your elbows, pulling them over your forearms, tightening near the Power Rod® unit. • Slip your arms through the Hand Grips, slide the cuffs past your elbows and tighten them enough to move your entire...
Owners Manual
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... the entire motion. 26 START FINISH START • Attach a Hand Grip to each cable on the Lat Tower Pulleys. • Straddle the bench facing the Power Rod® unit, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench, facing the... Power Rod® unit. • Position your sides, shoulder blades fully depressed. • Keep forearms facing upward. • Slowly return to Start position. ACTION • Keep hands ...
... the entire motion. 26 START FINISH START • Attach a Hand Grip to each cable on the Lat Tower Pulleys. • Straddle the bench facing the Power Rod® unit, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench, facing the... Power Rod® unit. • Position your sides, shoulder blades fully depressed. • Keep forearms facing upward. • Slowly return to Start position. ACTION • Keep hands ...
Owners Manual
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.... FINISH ACTION • Initiate the movement by depressing your shoulder blades START START • Lie on your back on your back, head toward Power Rod® unit, knees at the edge of bench. • Grasp the Hand Grips, then straighten your arms out to your sides, hands slightly...to stabilize. • With your palms facing inward, slide your body down toward the Power Rod® unit. Shoulder Adduction Muscles worked: Latissimus Dorsi; Teres Major; START • Lie on the bench, head near the Power Rod® unit. • Slip your arms through the Hand Grips, slide the cuffs ...
.... FINISH ACTION • Initiate the movement by depressing your shoulder blades START START • Lie on your back on your back, head toward Power Rod® unit, knees at the edge of bench. • Grasp the Hand Grips, then straighten your arms out to your sides, hands slightly...to stabilize. • With your palms facing inward, slide your body down toward the Power Rod® unit. Shoulder Adduction Muscles worked: Latissimus Dorsi; Teres Major; START • Lie on the bench, head near the Power Rod® unit. • Slip your arms through the Hand Grips, slide the cuffs ...
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...Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench facing Power Rod® unit, with this exercise. • Bend slightly from hips, lift chest and tighten your abs to complete your full range of motion... shoulder blades. • Keep your elbows nearly straight (do not lock elbows) throughout exercise. 28 START • Straddle the Seat Rail facing the Power Rod® unit. • Grasp the Bent Lat Bar with your palms facing down and together. • Keep your arms straight, moving your knees ...
...Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench facing Power Rod® unit, with this exercise. • Bend slightly from hips, lift chest and tighten your abs to complete your full range of motion... shoulder blades. • Keep your elbows nearly straight (do not lock elbows) throughout exercise. 28 START • Straddle the Seat Rail facing the Power Rod® unit. • Grasp the Bent Lat Bar with your palms facing down and together. • Keep your arms straight, moving your knees ...
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...using controlled motion. ACTION • Keeping your upper arm stationary, elbow next to the Start position. START • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Bent Lat Bar, palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat Tower (adjust... arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. 30 START • Straddle the Seat Rail facing the Power Rod® unit, and grasp one Hand Grip, palm facing up. • Stand approximately 1-2 feet or .3-.6 m from Lat Tower (adjust for ...
...using controlled motion. ACTION • Keeping your upper arm stationary, elbow next to the Start position. START • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Bent Lat Bar, palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat Tower (adjust... arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. 30 START • Straddle the Seat Rail facing the Power Rod® unit, and grasp one Hand Grip, palm facing up. • Stand approximately 1-2 feet or .3-.6 m from Lat Tower (adjust for ...
Owners Manual
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... or .3 m above your thighs. • Slowly reverse the arcing motion bringing your shoulder blades together. START • Sit on the bench facing away from the Power Rod® unit, keeping knees bent and feet flat on floor. • Reach behind head. START • Lie on the bench, head toward the... Power Rod® unit, knees bent and feet flat on floor. • Keep your upper arms motionless and your motion, slowly returning to the Start position. 31 ...
... or .3 m above your thighs. • Slowly reverse the arcing motion bringing your shoulder blades together. START • Sit on the bench facing away from the Power Rod® unit, keeping knees bent and feet flat on floor. • Reach behind head. START • Lie on the bench, head toward the... Power Rod® unit, knees bent and feet flat on floor. • Keep your upper arms motionless and your motion, slowly returning to the Start position. 31 ...
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..., with a controlled motion, slowly bring your arm back to your torso, straighten your arms in an arcing motion inward and down toward the Power Rod® unit. ACTION • Keeping your upper arms stationary and next to the Start position. Muscles worked: Triceps Bench Position: Flat Bench Back...bent, bringing your upper arms to the Start position without moving your arm outward, using an arcing motion and stopping approximately 90° from the Power Rod® unit. • Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip. ...
..., with a controlled motion, slowly bring your arm back to your torso, straighten your arms in an arcing motion inward and down toward the Power Rod® unit. ACTION • Keeping your upper arms stationary and next to the Start position. Muscles worked: Triceps Bench Position: Flat Bench Back...bent, bringing your upper arms to the Start position without moving your arm outward, using an arcing motion and stopping approximately 90° from the Power Rod® unit. • Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip. ...
Owners Manual
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..., shoulders pinched together, and a very slight arch in an arcing motion upward, over your head until they are approximately 90° from the Power Rod® unit. • Using an overhand grip, reach behind you and grasp the Hand Grips, bending your elbows until your hands are completely straight...your upper arms stationary and your elbows at your sides and your sides, elbows loose. START • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, keeping your arms by your wrists straight.
..., shoulders pinched together, and a very slight arch in an arcing motion upward, over your head until they are approximately 90° from the Power Rod® unit. • Using an overhand grip, reach behind you and grasp the Hand Grips, bending your elbows until your hands are completely straight...your upper arms stationary and your elbows at your sides and your sides, elbows loose. START • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, keeping your arms by your wrists straight.
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... on the same side as your lifted leg, reach forward and grasp a Hand Grip, keeping your arm back to rest on the bench, facing the Power Rod® unit. START • Sit on the floor, and bend the other leg, bringing your foot up . • Lie back completely with your lower back... Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Seated Biceps Curl - Keep one foot flat on the bench, facing the Power Rod® unit.
... on the same side as your lifted leg, reach forward and grasp a Hand Grip, keeping your arm back to rest on the bench, facing the Power Rod® unit. START • Sit on the floor, and bend the other leg, bringing your foot up . • Lie back completely with your lower back... Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Seated Biceps Curl - Keep one foot flat on the bench, facing the Power Rod® unit.