Bowflex Exercises With Bowflex Dumbbells
Dumbbell Bowflex Exercises for Fitness and Increasing Muscle Mass
Whether your goal is general fitness, increased muscle mass, strength endurance or improved athletic
performance, resistance training with Bowflex Dumbbells can help you get there. We all
want to experience the greatest gains in the shortest amount of time, and research has shown that the most
efficient form of strength training is with free weights.
Compared with any conventional exercise machine, free weights deliver the maximum stimulus
to your muscular system. Unlike gym machines, where targeted muscles are isolated, training with free weights
forces your body to continuously employ supportive, stabilizing muscles. The result is more rapid improvements in
strength than can be achieved utilizing any other process. And the easiest and most effective method of strength
training with free weights is working out with Bowflex Dumbbells.
You can do an entire workout with Bowflex Dumbbells alone. They're compact and can be moved around easily.
They're easy to store, so you can exercise at home and not worry about dedicating an entire room to workout
equipment. This is especially true with an adjustable dumbbell system. They're so versatile you can work just about
every part of your body with them. And most importantly, they're effective.
The following is a complete upper body workout - all you need is a set of Bowflex Dumbbells and a workout bench.
The workout targets all the major muscle groups in the upper body, including the chest, shoulders, back, traps,
biceps and triceps. For general fitness, toning, firming and endurance training, you'll be lifting smaller weights
with high repetitions. For building muscle mass and absolute power, heavy weights and low reps - either way, the
Bowflex Exercises are performed the same and provide a complete and highly effective upper body workout.
Chest Dumbbell Bowflex Exercises
Flat Chest Presses
Lying flat on bench, hold the Bowflex Dumbbells directly above chest with the arms extended
Lower Bowflex Dumbbells to the chest in a slow and controlled manner
Slowly press Bowflex Dumbbells back to starting position
Do as many repetitions as you can until failure
Notes: Avoid locking elbows
Flat Chest Flies
Lying flat on bench, hold Bowflex Dumbbells directly above chest, palm facing each other
As you come down, bend elbows slightly and maintain throughout the exercise
Open arms to sides. Elbows should remain locked in a slightly flexed position
Feel a nice stretch in the pectorals
When upper arms are parallel to floor, return the weights to the starting position and repeat.
Notes: Keep your feet flat on the floor and your back flat on the bench. Use a count of 3 on the way down, pause,
and a count of 3 back up to starting position.
Shoulder Dumbbell Bowflex Exercises
Seated Shoulder Presses
Sit upright on bench or use an adjustable incline bench set to just under 90 degrees
Make sure back is straight and flat 3. Start with Bowflex Dumbbells over your head with palms facing forward
Slowly lower Bowflex Dumbbells to shoulders 5. When arms are at 90 degrees, press the Bowflex Dumbbells back up
Notes: Don't crack the Bowflex Dumbbells together and don't lock your elbows out. This exercise develops the entire
shoulder muscle group and is also useful for shoulder injuries. There is a tendency to lean back while performing
this exercise - don't - this reduces its effectiveness as well as placing strain on the lower back.
Stand upright, knees slightly bent, shoulder width apart, holding dumbbells in front of thighs
Raise upper arms to sides until elbows are shoulder height
When arms are parallel to floor, slowly lower and repeat
Notes: Maintain elbows' height above or equal to wrists and keep elbows slightly bent throughout. If elbows drop
lower than wrists, front deltoids become primary mover instead of lateral deltoids.
Stand upright, knees slightly bent, feet shoulder width apart, palms towards thighs
Raise one dumbbell directly in front of you to eye level with only a slight bend in the elbow - keep your body
still so the anterior deltoid is fully engaged
When arm is parallel to ground lower dumbbell slowly back
Repeat with the other arm. Notes: Keep a slight bend in the elbow when lifting
Notes: Great exercise for those with shoulder injuries, particularly rotator cuff injuries
Back Dumbbell Exercise
Single Arm Row
Stand upright next to bench. Place one knee up on the bench for support and the other on the floor and one arm
locked out on the bench. Upper body should be parallel to floor
Reach down and pick up a dumbbell with your free hand
Without cheating, lift the dumbbell as slowly as you can, keeping your stomach tight
Raise dumbbell up to your midsection keeping back still throughout movement
Slowly lower dumbbell to start position and repeat.
Notes: Keep your back flat and parallel to the floor
Trapezius Dumbbell Exercise
Stand upright, feet shoulder width apart and knees slightly bent
Grasp Bowflex Dumbbells and stand with palms facing front of thighs - keep your back straight
Pull dumbbells to front of shoulder, chin height, with elbows leading out to sides
Hold for a count of 2 and slowly lower to start position and repeat
Notes: The Bowflex Dumbbells should be close to the body as you raise them and the elbows should drive the motion.
Continue to lift until they nearly touch your chin. As you lift the Bowflex Dumbbells, your elbows should always be
higher than your forearms. Also, if you suffer from shoulder problems, you may want to stay away from this
exercise, substituting another form of lateral raise.
Biceps Dumbbell Exercise
Set bench to 45 degree angle - stand behind the bench
Hold dumbbell with arm fully extended on back rest
Keep back of upper arm against back rest and curl dumbbell up towards your face
Slowly lower dumbbell until arm is nearly fully extended
Notes: Great for isolating the biceps and forcing them to work independently. As a general rule, always hit the
weakest arm first.
Triceps Dumbbell Exercise
Lie flat on bench, holding Bowflex Dumbbells directly above chest with palms facing each other. Dumbbells should
just about touch one other.
Keep your shoulders locked, your abdominal muscles tight, chest up, and elbows stable
Let your elbows fold so Bowflex Dumbbells are lowered down to either side of head.
Push the weight up, stopping just before your elbows are straight
Reverse the motion back down.
Notes: Always start with a light weight and make sure you can lift it in a safe and controlled manner using good
technique. Using a heavier weight too soon can result in injury.
Adjustable Bowflex Dumbbells enable you to workout faster and smarter. They are great
space-savers, are less expensive than comparable conventional dumbbell sets, and are easy to use and