Assembly Manual
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... and UNIVERSAL® and respective logos. Nautilus, Inc. (www.NautilusInc. All rights reserved. Customer Service: North America (800) 605-3369, customerservice@bowflex.com | outside U.S. +01-360-859-5180, [email protected] | Printed in China | ©2005. Other trademarks are the property of...Assembly / Tools You Will Need 2 Parts List 3 Shipping Weights and Box Contents 4 Hardware Chart 5 Unboxing 6 Assembly 10 Installing Accessories 22 Storing Ropes 24 Attaching Ropes 26 Adusting Rope Tension 28 Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com -
... and UNIVERSAL® and respective logos. Nautilus, Inc. (www.NautilusInc. All rights reserved. Customer Service: North America (800) 605-3369, customerservice@bowflex.com | outside U.S. +01-360-859-5180, [email protected] | Printed in China | ©2005. Other trademarks are the property of...Assembly / Tools You Will Need 2 Parts List 3 Shipping Weights and Box Contents 4 Hardware Chart 5 Unboxing 6 Assembly 10 Installing Accessories 22 Storing Ropes 24 Attaching Ropes 26 Adusting Rope Tension 28 Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com -
Assembly Manual
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Install Bowflex Revolution® Accessories 23 Install Preacher Curl 1 Pull out the pop-pin and slide the Preacher Curl Assembly into place. 2 When the Preacher Curl is at the desired height, release the pop-pin to lock in the hooks on the Leg Press Plate in place. Cross Bar Leg Press Plate Hooks Preacher Curl Assembly Pop-pin Install Leg Press Plate Place the cross bar on the Main Unit.
Install Bowflex Revolution® Accessories 23 Install Preacher Curl 1 Pull out the pop-pin and slide the Preacher Curl Assembly into place. 2 When the Preacher Curl is at the desired height, release the pop-pin to lock in the hooks on the Leg Press Plate in place. Cross Bar Leg Press Plate Hooks Preacher Curl Assembly Pop-pin Install Leg Press Plate Place the cross bar on the Main Unit.
Assembly Manual
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Leg Press Seat back Seat Roller assembly Install Bench 1 Place the hooks on the Bench frame over the posts on the Seat Roller Assembly 2 Lay the bench flat on the Seat Rail or place the cross bar in the hooks on the Main Unit for an incline. Cross Bar Hooks Bench Seat Roller Assembly Post 24 Install Bowflex Revolution® Accessories Install Leg Press Seat Back Slide the Leg Press Seat back arms into the the Seat Roller Assembly and tilt back to lock into place.
Leg Press Seat back Seat Roller assembly Install Bench 1 Place the hooks on the Bench frame over the posts on the Seat Roller Assembly 2 Lay the bench flat on the Seat Rail or place the cross bar in the hooks on the Main Unit for an incline. Cross Bar Hooks Bench Seat Roller Assembly Post 24 Install Bowflex Revolution® Accessories Install Leg Press Seat Back Slide the Leg Press Seat back arms into the the Seat Roller Assembly and tilt back to lock into place.
Owners Manual
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...Shoulder Exercises 39 Back Exercises 50 Arm Exercises 58 Abdominal Exercises 69 Leg Exercises 73 Muscle Chart 82 Exercise Log 83 Bowflex Revolution® 100% Satisfaction Guarantee 84 To validate warranty support, keep the original proof of purchase and record the following ...Exercises 12 Storing Leg Press Cables 13 Storing Leg Extension Cables 14 Attaching Hand Grips and Foot Harnesses 15 Attaching Accessories, Benches and Seats 16 Leg Press Seatback 16 Leg Press Plate 16 Preacher Curl 17 Multi-Position Bench 17 ...
...Shoulder Exercises 39 Back Exercises 50 Arm Exercises 58 Abdominal Exercises 69 Leg Exercises 73 Muscle Chart 82 Exercise Log 83 Bowflex Revolution® 100% Satisfaction Guarantee 84 To validate warranty support, keep the original proof of purchase and record the following ...Exercises 12 Storing Leg Press Cables 13 Storing Leg Extension Cables 14 Attaching Hand Grips and Foot Harnesses 15 Attaching Accessories, Benches and Seats 16 Leg Press Seatback 16 Leg Press Plate 16 Preacher Curl 17 Multi-Position Bench 17 ...
Owners Manual
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Included as in just one of many configurations. Bowflex Revolution® Parts Reference Guide Adjustable Arms Engine Housing SpiraFlex® Resistance Plates Bench Seat Variable Pulley System Tension Control Knob Cable Leg Extension/ Leg Curl... cables, and changing out bench components are included later in this manual, as well as standard accessories with your new Bowflex Revolution® home gym are posted on the machine. 5 Getting to Know Your Bowflex Revolution® Home Gym Please take your time to read all warning labels that are a preacher curl attachment, leg ...
Included as in just one of many configurations. Bowflex Revolution® Parts Reference Guide Adjustable Arms Engine Housing SpiraFlex® Resistance Plates Bench Seat Variable Pulley System Tension Control Knob Cable Leg Extension/ Leg Curl... cables, and changing out bench components are included later in this manual, as well as standard accessories with your new Bowflex Revolution® home gym are posted on the machine. 5 Getting to Know Your Bowflex Revolution® Home Gym Please take your time to read all warning labels that are a preacher curl attachment, leg ...
Owners Manual
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... the cross bar on the leg press plate in the opposite position to attach each of the accessories/attachments. 16 Attaching Accessories, Benches, and Seats Use the instructions on the main unit. To attach this accessory, slide the leg press seatback arms into the seat roller assembly and tilt back to lock into...
... the cross bar on the leg press plate in the opposite position to attach each of the accessories/attachments. 16 Attaching Accessories, Benches, and Seats Use the instructions on the main unit. To attach this accessory, slide the leg press seatback arms into the seat roller assembly and tilt back to lock into...
Owners Manual
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... on the main frame assembly. EseaRt to lock in any position other than the two pToosdiotiosnosmliaDsytecdAauasbNeovtGhee. WARNING Do not use , posing potential injury. 17 Attaching Accessories, Benches, and Seats Preacher Curl Pull out the pop-pin and slide the Preacher Curl Assembly into the holes farthest from the engine on the...
... on the main frame assembly. EseaRt to lock in any position other than the two pToosdiotiosnosmliaDsytecdAauasbNeovtGhee. WARNING Do not use , posing potential injury. 17 Attaching Accessories, Benches, and Seats Preacher Curl Pull out the pop-pin and slide the Preacher Curl Assembly into the holes farthest from the engine on the...
Owners Manual
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19 Companion Equipment Bowflex Revolution® Accessory Rack (ordered separately) The Bowflex Revolution® home gym comes with many accessories including: • Tall Seat Back • Leg Press Plate Before • Leg Press Seat Back • Preacher Curl ... years of use Stand Size: 2 ½' L x 2 ½' W x 3' H After Check out the Bowflex Revolution® Accessory Rack and a wide selection of exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym so versatile, so your workout area stays organized and ready...
19 Companion Equipment Bowflex Revolution® Accessory Rack (ordered separately) The Bowflex Revolution® home gym comes with many accessories including: • Tall Seat Back • Leg Press Plate Before • Leg Press Seat Back • Preacher Curl ... years of use Stand Size: 2 ½' L x 2 ½' W x 3' H After Check out the Bowflex Revolution® Accessory Rack and a wide selection of exercises. Between workouts, this specially designed accessory rack stores the gear that makes your home gym so versatile, so your workout area stays organized and ready...
Owners Manual
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...Major; FINISH • Slowly press your arms forward and upward, straightening arms and moving your sides. Triceps Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90° angle between upper arms and torso during... your shoulder blades pinched together throughout upward and downward movements. 30 Chest Exercises Bench Press - Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 60-90° angle between upper arms and...
...Major; FINISH • Slowly press your arms forward and upward, straightening arms and moving your sides. Triceps Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90° angle between upper arms and torso during... your shoulder blades pinched together throughout upward and downward movements. 30 Chest Exercises Bench Press - Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 60-90° angle between upper arms and...
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...• Using moderate speed, rotate your trunk and press your waist. Shoulder Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, ...the Hand Grips over your head with both arms or punching upward or downward. Triceps; Pectoralis Major Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 (up/center) Success Tips • Maintain an upright, erect posture as shown above...
...• Using moderate speed, rotate your trunk and press your waist. Shoulder Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Accessory: Long Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Keep chest lifted throughout exercise. • Keep knees bent, ...the Hand Grips over your head with both arms or punching upward or downward. Triceps; Pectoralis Major Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 (up/center) Success Tips • Maintain an upright, erect posture as shown above...
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...position, reach straight behind your shoulders. • Keep your shoulders. Muscles worked: Pectoralis Major; Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Maintain a 90º angle between your upper arms and your torso ...; Slowly return to the Start position keeping your chest muscles tightened during the entire motion. Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 5, 6, or 7 Success Tips • Maintain a 90º angle between your upper arms...
...position, reach straight behind your shoulders. • Keep your shoulders. Muscles worked: Pectoralis Major; Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Maintain a 90º angle between your upper arms and your torso ...; Slowly return to the Start position keeping your chest muscles tightened during the entire motion. Anterior Deltoid Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 5, 6, or 7 Success Tips • Maintain a 90º angle between your upper arms...
Owners Manual
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...in front of motion. • Keep knees slightly bent, feet flat on the chest throughout the motion. Deltoids; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3,4 or 5 Success Tips • Stabilize body from your chest, bringing the handles together ...; and slightly behind or equal to the shoulders. Standing Chest Press w/ Alternating Shoulder Movement Muscles worked: Pectoralis Major; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3,4 or 5 Success Tips • Stabilize body from your forearms. • Stand with one foot...
...in front of motion. • Keep knees slightly bent, feet flat on the chest throughout the motion. Deltoids; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3,4 or 5 Success Tips • Stabilize body from your chest, bringing the handles together ...; and slightly behind or equal to the shoulders. Standing Chest Press w/ Alternating Shoulder Movement Muscles worked: Pectoralis Major; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3,4 or 5 Success Tips • Stabilize body from your forearms. • Stand with one foot...
Owners Manual
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...added stability. • Start with elbows bent to 90º and slightly behind or even with the shoulders. Bench Position: 45º Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper arms and torso ... elbow extension) Muscles worked: Pectoralis Major; Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Triceps. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your chest, bringing the handles together in ...
...added stability. • Start with elbows bent to 90º and slightly behind or even with the shoulders. Bench Position: 45º Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper arms and torso ... elbow extension) Muscles worked: Pectoralis Major; Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Triceps. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your chest, bringing the handles together in ...
Owners Manual
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... and slightly behind or even with the shoulders, and the other arm moves out and back. Decline Chest Press - Triceps. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your chest, as the other arm straight in front... between upper arms and torso at the start of the press, and slightly less than the standard bench press position. Bench Position: 45º Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper arms and torso throughout the...
... and slightly behind or even with the shoulders, and the other arm moves out and back. Decline Chest Press - Triceps. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your chest, as the other arm straight in front... between upper arms and torso at the start of the press, and slightly less than the standard bench press position. Bench Position: 45º Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Maintain a 90º angle between upper arms and torso throughout the...
Owners Manual
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... Hand Grips so the cables are in front of you 10˚ lower. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your torso. • Elbows should be 10˚... or even with one foot back for added stability. • Start with the shoulder, the other arm moves out and back. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your elbows. • Slowly return to the Start...
... Hand Grips so the cables are in front of you 10˚ lower. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your torso. • Elbows should be 10˚... or even with one foot back for added stability. • Start with the shoulder, the other arm moves out and back. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 3, 4 or 5 Success Tips • Stabilize body from your elbows. • Slowly return to the Start...
Owners Manual
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Also ankles, knees, hips and core in stabilization. Standing Single Arm Chest Fly - Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. .... • Do not lean sideways or turn the trunk during the motion. Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk. •...
Also ankles, knees, hips and core in stabilization. Standing Single Arm Chest Fly - Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your trunk. .... • Do not lean sideways or turn the trunk during the motion. Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through your trunk. •...
Owners Manual
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... bent and slightly behind or even with the shoulders. Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your... together in front of your range of you at about lower chest height. • Slowly return to the shoulders. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through...
... bent and slightly behind or even with the shoulders. Shoulder Horizontal Adduction (elbow stabilization) Muscles worked: Pectoralis Major; Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4 or 5 Success Tips • Stabilize body from your feet all the way up through your... together in front of your range of you at about lower chest height. • Slowly return to the shoulders. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 4, 5 or 6 Success Tips • Stabilize body from your feet all the way up through...
Owners Manual
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...at a 90° angle from hips until your shoulder blades together. • Keep forearms in line with cables. Rhomboids Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 6, 7, or 8 Success Tips • Maintain a 90° angle between your upper arms and torso. ...• Keep your feet on the bench facing the main engine. • Grasp the Hand Grips. Upper Trapezius Bench Position: Remove Bench Accessory: Long Hand Grips Adjustable Arm Position: 8 Success Tips • Do not swing your arms upward or move your elbows outwards and backwards,...
...at a 90° angle from hips until your shoulder blades together. • Keep forearms in line with cables. Rhomboids Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 6, 7, or 8 Success Tips • Maintain a 90° angle between your upper arms and torso. ...• Keep your feet on the bench facing the main engine. • Grasp the Hand Grips. Upper Trapezius Bench Position: Remove Bench Accessory: Long Hand Grips Adjustable Arm Position: 8 Success Tips • Do not swing your arms upward or move your elbows outwards and backwards,...
Owners Manual
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...8226; Keep abdominals tight and maintain good spinal alignment. Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees ...bent and feet on the seat, and lean against the seat back for attaching the Leg Press Seat Back accessory.) Sit on floor. • Do not increase the arch in your forearms, until arms are equal to the torso. Keep your ...
...8226; Keep abdominals tight and maintain good spinal alignment. Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees ...bent and feet on the seat, and lean against the seat back for attaching the Leg Press Seat Back accessory.) Sit on floor. • Do not increase the arch in your forearms, until arms are equal to the torso. Keep your ...
Owners Manual
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... tight throughout the motion. 41 Shoulder Exercises Shoulder Extension - (elbows stabilized) Muscles worked: Latissimus Dorsi; Triceps Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on the bench facing engine...each rep and initiate new rep by moving your hands in the lower back. Scapular Elevation Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Keep abdominals tight and maintain good spinal alignment. • ...
... tight throughout the motion. 41 Shoulder Exercises Shoulder Extension - (elbows stabilized) Muscles worked: Latissimus Dorsi; Triceps Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on the bench facing engine...each rep and initiate new rep by moving your hands in the lower back. Scapular Elevation Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Keep abdominals tight and maintain good spinal alignment. • ...