Owners Manual
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... cables are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use the bar holders to support the lat bar or remove the bar when not in your palm. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories, Inc. Then grasp the remainder of ...• Before using the Lat Pulldown, make sure that all exercises where "leg work back, shoulders and triceps muscles. Attach grips to your Bowflex Xceed™ home gym. Hand Cuff Grip: Slip your hand through the cuff portion. Simply insert your foot. How to Use Your Machine Hand ...
... cables are securely fastened to the regular Bowflex Xceed™ home gym cables. • Always use the bar holders to support the lat bar or remove the bar when not in your palm. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories, Inc. Then grasp the remainder of ...• Before using the Lat Pulldown, make sure that all exercises where "leg work back, shoulders and triceps muscles. Attach grips to your Bowflex Xceed™ home gym. Hand Cuff Grip: Slip your hand through the cuff portion. Simply insert your foot. How to Use Your Machine Hand ...
Owners Manual
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...elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Owner's Manual SSTTAARRTT FFIINNIISSHH START • Sit and grasp hand grips. • Straighten arms to start position with... the upper arm. Involves front shoulder muscles (anterior deltoid). Maintain a slight, comfortable, arch in the wide position. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - The pulleys should be in lower back. Keep chest muscles tightened during motion. Shoulder ...
...elbows do not travel behind shoulders. • Keep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Owner's Manual SSTTAARRTT FFIINNIISSHH START • Sit and grasp hand grips. • Straighten arms to start position with... the upper arm. Involves front shoulder muscles (anterior deltoid). Maintain a slight, comfortable, arch in the wide position. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - The pulleys should be in lower back. Keep chest muscles tightened during motion. Shoulder ...
Owners Manual
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...width and in line with cables. Also involves front shoulder muscles (anterior deltoid) and triceps. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Bowflex Xceed™ Owner's Manual 21 Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM Chest Exercises Decline Bench Press... • Stop when upper arms are straight out to front. • Be sure arms are directly in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ACTION • Slowly move elbows outward, simultaneously bending arms, keeping forearms in line with...
...width and in line with cables. Also involves front shoulder muscles (anterior deltoid) and triceps. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Bowflex Xceed™ Owner's Manual 21 Costco_BFX_Xceed_OM_FINAL_print.indd 23 8/16/2006 3:40:07 PM Chest Exercises Decline Bench Press... • Stop when upper arms are straight out to front. • Be sure arms are directly in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - ACTION • Slowly move elbows outward, simultaneously bending arms, keeping forearms in line with...
Owners Manual
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facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar - Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: Back ...in front of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor... middle deltoids). Position: Standing - narrow position Before You Begin: Remove Leg Extension. facing machine Accessory: Hand Grips Pulleys: Center Cross Bar -
facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar - Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: Back ...in front of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor... middle deltoids). Position: Standing - narrow position Before You Begin: Remove Leg Extension. facing machine Accessory: Hand Grips Pulleys: Center Cross Bar -
Owners Manual
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... Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Costco_BFX_Xceed_OM_FINAL_print.indd 25 Bowflex Xceed™ Owner's Manual 23 8/16/2006 3:40:14 PM facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Stand on platform. • Cross arms in front of body and...
... Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Costco_BFX_Xceed_OM_FINAL_print.indd 25 Bowflex Xceed™ Owner's Manual 23 8/16/2006 3:40:14 PM facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Stand on platform. • Cross arms in front of body and...
Owners Manual
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... Grips Pulleys: Squat Pulley Frame - START FINISH START • Stand on platform facing outward. facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow. • Let upper arms hang in line with cables and bend elbows 90º. • ... squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xceed™ Owner's Manual START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Do not bend at waist. • Let arms hang...
... Grips Pulleys: Squat Pulley Frame - START FINISH START • Stand on platform facing outward. facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow. • Let upper arms hang in line with cables and bend elbows 90º. • ... squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xceed™ Owner's Manual START FINISH START • Slide hand grips over elbows Pulleys: Squat Pulley Frame - Do not bend at waist. • Let arms hang...
Owners Manual
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... repeat. wide position Before You Begin: Remove Leg Extension and adjust seat height. Shoulder Exercises Front Shoulder Raise - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Key Points: • Keep chest ...facing outward, knees bent and feet flat sides. Costco_BFX_Xceed_OM_FINAL_print.indd 27 Bowflex Xceed™ Owner's Manual 25 8/16/2006 3:40:19 PM Seated Shoulder Press - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front...
... repeat. wide position Before You Begin: Remove Leg Extension and adjust seat height. Shoulder Exercises Front Shoulder Raise - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Key Points: • Keep chest ...facing outward, knees bent and feet flat sides. Costco_BFX_Xceed_OM_FINAL_print.indd 27 Bowflex Xceed™ Owner's Manual 25 8/16/2006 3:40:19 PM Seated Shoulder Press - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front...
Owners Manual
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...grip nearest you can perform 12-15 perfect reps. Pick a resistance that allows you to perform 12-15 reps. 26 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform with arm closest to rest against abdomen and elbow against side, taking out...ACTION • Rotate forearm away from tower to get additional range of shoulder joint. ACTION • Rotate forearm toward machine. facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension Key Points: • Motion should be slow ...
...grip nearest you can perform 12-15 perfect reps. Pick a resistance that allows you to perform 12-15 reps. 26 Bowflex Xceed™ Owner's Manual START FINISH START • Stand on platform with arm closest to rest against abdomen and elbow against side, taking out...ACTION • Rotate forearm away from tower to get additional range of shoulder joint. ACTION • Rotate forearm toward machine. facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension Key Points: • Motion should be slow ...
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... muscles to start position. START FINISH START • Stand on platform facing machine. • Reach down and back toward pulleys. facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Stand on floor. • Grasp hand grips with palms facing...motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Bowflex Xceed™ Owner's Manual 27 Costco_BFX_Xceed_OM_FINAL_print.indd 29 8/16/2006 3:40:26 PM Position: Standing - Key Points: • Do not lose...
... muscles to start position. START FINISH START • Stand on platform facing machine. • Reach down and back toward pulleys. facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - START FINISH START • Stand on floor. • Grasp hand grips with palms facing...motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Bowflex Xceed™ Owner's Manual 27 Costco_BFX_Xceed_OM_FINAL_print.indd 29 8/16/2006 3:40:26 PM Position: Standing - Key Points: • Do not lose...
Owners Manual
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.... Maintain a very slight arch in shoulder. 28 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 30 8/16/2006 3:40:28 PM Shoulder Exercises Scapular Protraction - Position: Seated - facing outward Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: ...position Before You Begin: Remove Leg Extension and adjust seat height. ACTION • Keeping arms straight and pointing in shoulder. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Key Points: • Maintain a 90º angle between upper arms and torso throughout ...
.... Maintain a very slight arch in shoulder. 28 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 30 8/16/2006 3:40:28 PM Shoulder Exercises Scapular Protraction - Position: Seated - facing outward Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: ...position Before You Begin: Remove Leg Extension and adjust seat height. ACTION • Keeping arms straight and pointing in shoulder. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Key Points: • Maintain a 90º angle between upper arms and torso throughout ...
Owners Manual
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... start position. Shoulder Exercises Scapular Retraction Muscles worked: Develops muscles between shoulder blades (trapezius and rhomboids). START START • Sit on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso forward. • Do not... facing machine. • Grab hand grips with spine in good alignment and tighten trunk muscles. START FINISH START ACTION Costco_BFX_Xceed_OM_FINAL_print.indd 31 Bowflex Xceed™ Owner's Manual 29 8/16/2006 3:40:29 PM
... start position. Shoulder Exercises Scapular Retraction Muscles worked: Develops muscles between shoulder blades (trapezius and rhomboids). START START • Sit on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso forward. • Do not... facing machine. • Grab hand grips with spine in good alignment and tighten trunk muscles. START FINISH START ACTION Costco_BFX_Xceed_OM_FINAL_print.indd 31 Bowflex Xceed™ Owner's Manual 29 8/16/2006 3:40:29 PM
Owners Manual
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... in an arc down . • Tighten abs to start position by slowly moving arms overhead and releasing shoulder blades. 30 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 32 8/16/2006 3:40:33 PM Position: Standing - START FINISH START • Stand on platform. ...throughout entire motion. • Release shoulder blades at end of each rep. Also involves chest (pectoralis major muscles) and triceps. facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose ...
... in an arc down . • Tighten abs to start position by slowly moving arms overhead and releasing shoulder blades. 30 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 32 8/16/2006 3:40:33 PM Position: Standing - START FINISH START • Stand on platform. ...throughout entire motion. • Release shoulder blades at end of each rep. Also involves chest (pectoralis major muscles) and triceps. facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose ...
Owners Manual
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...• At end of upper back. Allow arms and shoulder blades to start position. Narrow Pulldowns with Bent Lat Bar - Bowflex Xceed™ Owner's Manual 31 Costco_BFX_Xceed_OM_FINAL_print.indd 33 8/16/2006 3:40:37 PM Sit upright with cables (not forward). • Slowly return to ... near (not touching) sides, shoulder blades fully depressed toward hips and forearms in , toward hips, and forearms in lower back. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep ...
...• At end of upper back. Allow arms and shoulder blades to start position. Narrow Pulldowns with Bent Lat Bar - Bowflex Xceed™ Owner's Manual 31 Costco_BFX_Xceed_OM_FINAL_print.indd 33 8/16/2006 3:40:37 PM Sit upright with cables (not forward). • Slowly return to ... near (not touching) sides, shoulder blades fully depressed toward hips and forearms in , toward hips, and forearms in lower back. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep ...
Owners Manual
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...bring hand grips to a point below chest. • Slowly reverse motion. Keep knees bent and back flat . 32 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 34 8/16/2006 3:40:40 PM Back Exercises Bent Over Row START FINISH START • Stand on platform.... through entire motion. Muscles worked: Back portion of shoulder muscles (rear deltoids, rear part of upper back. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward ...
...bring hand grips to a point below chest. • Slowly reverse motion. Keep knees bent and back flat . 32 Bowflex Xceed™ Owner's Manual Costco_BFX_Xceed_OM_FINAL_print.indd 34 8/16/2006 3:40:40 PM Back Exercises Bent Over Row START FINISH START • Stand on platform.... through entire motion. Muscles worked: Back portion of shoulder muscles (rear deltoids, rear part of upper back. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward ...
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...Latissimus dorsi, teres major and rear deltoid muscles, which make up straight, spine in good alignment. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso ... facing each other . • Place heels against end of each rep and initiate new rep by pinching shoulder blades. Bowflex Xceed™ Owner's Manual 33 Costco_BFX_Xceed_OM_FINAL_print.indd 35 8/16/2006 3:40:43 PM Crossover Seated Lat Rows - Also involves biceps. Shoulder Extension ...
...Latissimus dorsi, teres major and rear deltoid muscles, which make up straight, spine in good alignment. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso ... facing each other . • Place heels against end of each rep and initiate new rep by pinching shoulder blades. Bowflex Xceed™ Owner's Manual 33 Costco_BFX_Xceed_OM_FINAL_print.indd 35 8/16/2006 3:40:43 PM Crossover Seated Lat Rows - Also involves biceps. Shoulder Extension ...
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...muscles), lower back muscles, gluteus maximus and hamstrings. with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - standard position Before You Begin: Remove Seat and Leg Extension Key Points: • Keep chest ... Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 34 Bowflex Xceed™ Owner's Manual START FINISH START • Grasp hand grips with an underhand grip, at all times. • Move from hips...
...muscles), lower back muscles, gluteus maximus and hamstrings. with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - standard position Before You Begin: Remove Seat and Leg Extension Key Points: • Keep chest ... Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 34 Bowflex Xceed™ Owner's Manual START FINISH START • Grasp hand grips with an underhand grip, at all times. • Move from hips...
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...Slowly return to start position allowing arms and shoulder blades to move fully up , without relaxing muscles. Position: Seated - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. •.... Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Position: Seated - Bowflex Xceed™ Owner's Manual 35 Costco_BFX_Xceed_OM_FINAL_print.indd 37 8/16/2006 3:40:50 PM Crossover Narrow Pulldowns - Also involves chest (pectoralis major)...
...Slowly return to start position allowing arms and shoulder blades to move fully up , without relaxing muscles. Position: Seated - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. •.... Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Position: Seated - Bowflex Xceed™ Owner's Manual 35 Costco_BFX_Xceed_OM_FINAL_print.indd 37 8/16/2006 3:40:50 PM Crossover Narrow Pulldowns - Also involves chest (pectoralis major)...
Owners Manual
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...may position hips under pulleys but you can't complete the exercise with hands in the wide position, bring hands closer together. 36 Bowflex Xceed™ Owner's Manual START FINISH START • Grasp 50" Bent Lat Bar at same width as above, then sit down to sides, ... abs tight and a slight arch in lower back. • Keep lats tightened throughout entire motion. • Do not let grips touch chest. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Maintain good spinal alignment, chest lifted, abs tight and a slight...
...may position hips under pulleys but you can't complete the exercise with hands in the wide position, bring hands closer together. 36 Bowflex Xceed™ Owner's Manual START FINISH START • Grasp 50" Bent Lat Bar at same width as above, then sit down to sides, ... abs tight and a slight arch in lower back. • Keep lats tightened throughout entire motion. • Do not let grips touch chest. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Maintain good spinal alignment, chest lifted, abs tight and a slight...
Owners Manual
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...and straighten arms fully. Slowly reverse arcing motion and straighten arms fully. Slowly allow elbows to sides, elbows straight. Bowflex Xceed™ Owner's Manual 37 Costco_BFX_Xceed_OM_FINAL_print.indd 39 8/16/2006 3:40:58 PM Position: Standing - Lift chest and tighten abs to... sides of torso. ACTION • Keep upper arms stationary and elbows next to stabilize spine. facing machine Accessory: Hand Grips in arcing motion away from legs and up . • Maintain good posture by keeping chest lifted and abs tight. ...
...and straighten arms fully. Slowly reverse arcing motion and straighten arms fully. Slowly allow elbows to sides, elbows straight. Bowflex Xceed™ Owner's Manual 37 Costco_BFX_Xceed_OM_FINAL_print.indd 39 8/16/2006 3:40:58 PM Position: Standing - Lift chest and tighten abs to... sides of torso. ACTION • Keep upper arms stationary and elbows next to stabilize spine. facing machine Accessory: Hand Grips in arcing motion away from legs and up . • Maintain good posture by keeping chest lifted and abs tight. ...
Owners Manual
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.... START FINISH START • Stand on platform. • Grasp 50" Bent Lat Bar at on the way down. 38 Bowflex Xceed™ Owner's Manual START FINISH START • Bend knees and place feet flat shoulder width, palms down. • Bring arms down...Begin: Remove Leg Extension and adjust seat height. Elbow Extension Muscles worked: Triceps muscles. Position: Standing - Arm Exercises Triceps Pushdown - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Lift chest and tighten abs to sides of the hand grips, palms facing away. • Keep ...
.... START FINISH START • Stand on platform. • Grasp 50" Bent Lat Bar at on the way down. 38 Bowflex Xceed™ Owner's Manual START FINISH START • Bend knees and place feet flat shoulder width, palms down. • Bring arms down...Begin: Remove Leg Extension and adjust seat height. Elbow Extension Muscles worked: Triceps muscles. Position: Standing - Arm Exercises Triceps Pushdown - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Lift chest and tighten abs to sides of the hand grips, palms facing away. • Keep ...