Owners Manual
Page 9
...Cross Bar: The Lat Cross Bar enhances exercises that the foam pad rests on the Hand Grips to attach them to Use Your Bowflex® Motivator® 2 Home Gym Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your foot or ankle and tighten by sliding the grip back toward ...Then grasp the remainder of the exercises you need to add more effectiveness exercises that is facing down. Patent #4756527 Get To Know Your Bowflex® Motivator® 2 Home Gym Attach the pulley cable clips to the DRings on the back of the grip so that work back, shoulders and ...
...Cross Bar: The Lat Cross Bar enhances exercises that the foam pad rests on the Hand Grips to attach them to Use Your Bowflex® Motivator® 2 Home Gym Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your foot or ankle and tighten by sliding the grip back toward ...Then grasp the remainder of the exercises you need to add more effectiveness exercises that is facing down. Patent #4756527 Get To Know Your Bowflex® Motivator® 2 Home Gym Attach the pulley cable clips to the DRings on the back of the grip so that work back, shoulders and ...
Owners Manual
Page 33
... Cooling Down 2) Allow breathing to the Start position by slowly bending your breath. Anterior Deltoids Bench Position: Removed, Free Sliding Seat Accessory: Leg Press Belt Pulleys: Chest Bar START FINISH Success Tips • Maintain good spinal alignment. The most important part of your spine...173;direction of exercise intensity so that you are about to exertion. Warming Up We recommend that you can focus on the Bowflex® Motivator® 2 home gym. Breathing in your end goal. It is to circulate at a decreasing rate. START • Remove the ...
... Cooling Down 2) Allow breathing to the Start position by slowly bending your breath. Anterior Deltoids Bench Position: Removed, Free Sliding Seat Accessory: Leg Press Belt Pulleys: Chest Bar START FINISH Success Tips • Maintain good spinal alignment. The most important part of your spine...173;direction of exercise intensity so that you are about to exertion. Warming Up We recommend that you can focus on the Bowflex® Motivator® 2 home gym. Breathing in your end goal. It is to circulate at a decreasing rate. START • Remove the ...
Owners Manual
Page 34
... upward. • Slowly return to Start position, keeping your arms into a wide, elbow bent position. Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between upper arms and torso during exercise. •... are at shoulder width and in both hands. • Open your wrists at chest level. Anterior Deltoid Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso throughout motion...
... upward. • Slowly return to Start position, keeping your arms into a wide, elbow bent position. Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between upper arms and torso during exercise. •... are at shoulder width and in both hands. • Open your wrists at chest level. Anterior Deltoid Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso throughout motion...
Owners Manual
Page 35
.... • Slowly return to the starting position, keeping your wrists steady and your lower back. Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your upper arms and torso at ...° angle from your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your upper arms and torso at the ...
.... • Slowly return to the starting position, keeping your wrists steady and your lower back. Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your upper arms and torso at ...° angle from your shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your upper arms and torso at the ...
Owners Manual
Page 36
Lying Cable Crossover - Shoulder Extension/Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on...your arm. • You may vary this exercise by slowly moving your waist. Chest Exercises Resisted Punch - Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. •...
Lying Cable Crossover - Shoulder Extension/Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, feet on...your arm. • You may vary this exercise by slowly moving your waist. Chest Exercises Resisted Punch - Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain an upright, erect posture as your trunk rotates with the punch. •...
Owners Manual
Page 37
Posterior Rotator Cuff; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso. • Move until arms are slightly behind ... aligned. ACTION • Allowing your arms to bend slowly, move your shoulder blades tightened throughout motion. Standing Lateral Shoulder Raise - Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Leg Extension: Removed Success Tips • Do not swing your arms upward or move your elbows outwards and backwards, keeping...
Posterior Rotator Cuff; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso. • Move until arms are slightly behind ... aligned. ACTION • Allowing your arms to bend slowly, move your shoulder blades tightened throughout motion. Standing Lateral Shoulder Raise - Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Leg Extension: Removed Success Tips • Do not swing your arms upward or move your elbows outwards and backwards, keeping...
Owners Manual
Page 38
...unit. • Keep your front shoulder muscles. Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent ...forearms, until arms are extended in your lower back as you at your spine steady and tight. Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet on floor. • Do not ...
...unit. • Keep your front shoulder muscles. Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent ...forearms, until arms are extended in your lower back as you at your spine steady and tight. Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet on floor. • Do not ...
Owners Manual
Page 39
Rhomboids; Middle Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • Keep your sides, until hands are ... the back of each other. • Let your arms hang at approximately a 45° angle from the hips. Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Shoulder Shrug - tion. • Keep abdominals tight and maintain good spinal alignment. • Release your shoulder blades at the end...
Rhomboids; Middle Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • Keep your sides, until hands are ... the back of each other. • Let your arms hang at approximately a 45° angle from the hips. Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Shoulder Shrug - tion. • Keep abdominals tight and maintain good spinal alignment. • Release your shoulder blades at the end...
Owners Manual
Page 40
... at a 90° angle from torso. • Keep your arms in your shoulder blades. Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment-keep your chest lifted and head on bench. • Keep knees... START FINISH START • Lie on floor. Shoulder Exercises Scapular Protraction - (elbows stabilized) Muscles worked: Serratus Anteriors Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor.
... at a 90° angle from torso. • Keep your arms in your shoulder blades. Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment-keep your chest lifted and head on bench. • Keep knees... START FINISH START • Lie on floor. Shoulder Exercises Scapular Protraction - (elbows stabilized) Muscles worked: Serratus Anteriors Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor.
Owners Manual
Page 41
... up straight and bend slightly forward from torso. Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench. • Keep your... lower back. Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not lose spinal alignment-keep your rear shoulder muscles tightened throughout movement...
... up straight and bend slightly forward from torso. Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench. • Keep your... lower back. Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not lose spinal alignment-keep your rear shoulder muscles tightened throughout movement...
Owners Manual
Page 42
.... External Rotation Muscles worked: Infraspinatus; Shoulder Exercises Shoulder Rotator Cuff - Internal Rotation Muscles worked: Subscapularis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Shoulder Rotator Cuff ... • Do not rotate the spine to the Start position, maintaining controlled motion. Teres Minor Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. ACTION •...
.... External Rotation Muscles worked: Infraspinatus; Shoulder Exercises Shoulder Rotator Cuff - Internal Rotation Muscles worked: Subscapularis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Shoulder Rotator Cuff ... • Do not rotate the spine to the Start position, maintaining controlled motion. Teres Minor Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. ACTION •...
Owners Manual
Page 43
... need to rotate your hands slowly to the Start position. Shoulder Exercises 41 Middle Deltoids; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Scapular Retraction START FINISH Success Tips • Do not lose spinal alignment-keep your chest lifted. ... the cuff from sliding off. • With controlled movement, slowly return to the Start position. Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the Bench facing the Power ...
... need to rotate your hands slowly to the Start position. Shoulder Exercises 41 Middle Deltoids; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Scapular Retraction START FINISH Success Tips • Do not lose spinal alignment-keep your chest lifted. ... the cuff from sliding off. • With controlled movement, slowly return to the Start position. Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the Bench facing the Power ...
Owners Manual
Page 44
...blades together and lean forward from the hips only. Seated (with hip extension) Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Initiate each rep. ACTION...your chest lifted, move back without slouching or changing spinal alignment. Back Exercises Teres Major; Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench...
...blades together and lean forward from the hips only. Seated (with hip extension) Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Initiate each rep. ACTION...your chest lifted, move back without slouching or changing spinal alignment. Back Exercises Teres Major; Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench...
Owners Manual
Page 45
... Dorsi; Initiate movement by following the directions in your thighs directly under the Lat Tower pulleys. Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep knees bent and feet flat on the bench, facing ... sides, shoulder blades fully depressed. • Keep forearms facing upward. • Slowly return to your chest. Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Lat Tower START FINISH Success Tips • Keep your chest lifted, abs tight, and a very slight arch in the Success...
... Dorsi; Initiate movement by following the directions in your thighs directly under the Lat Tower pulleys. Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep knees bent and feet flat on the bench, facing ... sides, shoulder blades fully depressed. • Keep forearms facing upward. • Slowly return to your chest. Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Lat Tower START FINISH Success Tips • Keep your chest lifted, abs tight, and a very slight arch in the Success...
Owners Manual
Page 46
...your posterior may hang off the end of each rep. Pull your arms in your lower back. Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench, head near the Power Rod... new rep by depressing your shoulder blades at the edge of each rep. START • Lie on floor. Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep knees bent and feet flat on your back, head toward the Power ...
...your posterior may hang off the end of each rep. Pull your arms in your lower back. Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench, head near the Power Rod... new rep by depressing your shoulder blades at the edge of each rep. START • Lie on floor. Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep knees bent and feet flat on your back, head toward the Power ...
Owners Manual
Page 47
... Keeping your knees comfortably. Back Exercises 45 Back Exercises Seated Lat Rows - Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the edge of the Standing ...next to the Start position. Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Arm Exercises Muscles worked: Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Triceps Pushdown - START • Straddle the Seat Rail, facing the Power Rod® unit. •...
... Keeping your knees comfortably. Back Exercises 45 Back Exercises Seated Lat Rows - Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the edge of the Standing ...next to the Start position. Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Arm Exercises Muscles worked: Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Triceps Pushdown - START • Straddle the Seat Rail, facing the Power Rod® unit. •...
Owners Manual
Page 48
... feet flat on floor. • Reach behind head. Lying Triceps Extension - Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted and maintain a very slight arch in your lower back...your hands back to the Start position without relaxing muscle tension. Elbow Extension overhead Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper arms motionless and your wrists straight. •...
... feet flat on floor. • Reach behind head. Lying Triceps Extension - Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted and maintain a very slight arch in your lower back...your hands back to the Start position without relaxing muscle tension. Elbow Extension overhead Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper arms motionless and your wrists straight. •...
Owners Manual
Page 49
...reverse the arcing motion and bring your arms back to the Start position. Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire... back to the Start position without moving your upper arms. Arm Exercises 47 Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Cross Triceps Extension START Arm Exercises FINISH Success Tips • Keep your upper arm motionless and your ...
...reverse the arcing motion and bring your arms back to the Start position. Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire... back to the Start position without moving your upper arms. Arm Exercises 47 Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Cross Triceps Extension START Arm Exercises FINISH Success Tips • Keep your upper arm motionless and your ...
Owners Manual
Page 50
... upper arms stationary and your elbows at your sides and your wrists straight. Elbow Flexion (in supination) Muscles worked: Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted, abs tight and a very slight arch in your ... by your motion, slowly returning to the Start position. 48 Arm Exercises Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent, feet flat on the floor. • Lay your head...
... upper arms stationary and your elbows at your sides and your wrists straight. Elbow Flexion (in supination) Muscles worked: Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted, abs tight and a very slight arch in your ... by your motion, slowly returning to the Start position. 48 Arm Exercises Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent, feet flat on the floor. • Lay your head...
Owners Manual
Page 51
... keeping your upper arm (not elbow) to the Start position. Flexion (in supination) Muscles worked: Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper body motionless and your wrists straight. • Keep your...and maintain a slight arch in lower back. • Keep your head supported by the bench. Brachioradialis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire ...
... keeping your upper arm (not elbow) to the Start position. Flexion (in supination) Muscles worked: Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper body motionless and your wrists straight. • Keep your...and maintain a slight arch in lower back. • Keep your head supported by the bench. Brachioradialis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire ...