Bowflex Motivator 2 manual Workout Bench

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How to Use Your Bowflex® Motivator® 2 Home Gym

The Workout Bench

Your Bowflex® Motivator® 2 home gym has a number of seat and bench positions: flat bench forward, flat bench back, 45° incline and free-sliding seat extension.

To adjust the seat, pull out the Seat Rail Knob, then slide the seat to one of the three locking holes on the Seat Rail. Release the Seat Rail Knob to secure when finished.

Removing the Bench:

The Bench easily attaches and releases from the Seat.

To attach the Bench, insert the half hinge on the end of the Bench into the half hinge on the seat. To remove

the Bench, lift up on the long portion and pull away from seat.

Flat Bench:

The Flat bench position is used for most exercises. You may lock the bench into a Back (closest to Power Rod® unit) or Forward (furthest from Power Rod® unit) position to accommodate height/ reach needs.

45° Incline Bench:

Start with a flat bench, following the above instructions to release and move the seat and bench. Lift the bench while sliding the seat toward the Power Rod® unit until the bench back is resting against the Lat Tower.

Free-Sliding Seat:

Remove the Bench, pull out the Seat Rail Knob, give it half a turn and release to place the Seat in a “free sliding” position for Aerobic Rowing.

Storing Your

Bowflex® Motivator® 2

Home Gym

Folding your Bowflex®  Motivator® 2 home gym for storage is easy.

1)Lock the Seat and Bench into the flat position.

2)Remove all Power Rod® resistance and then

bind the Power Rod® unit with the rod binding strap.

3)Remove the Seat Rail Knob from the seat rail.

4)Tilt the bench toward the Power Rod® unit.

5)Secure the bench by inserting the Seat Rail

Knob into the hole in the side of the Seat Rail Bracket.

Maintenance and Care of Your Bowflex®  Motivator® 2 Home Gym

Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, or belts and their connections.

Clean the bench with a non-abrasive household cleaner after each use. This will keep it looking new. Do not

use automotive cleaner, which can make the bench too “slick.”

Review all warning notices. The safety and integrity designed into a machine can only be maintained when the equipment is regularly examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular maintenance is performed. Worn or damaged components shall be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components shall be used to maintain/repair the equipment.

If you have any questions regarding your Bowflex® Motivator® 2 home gym, please call our Customer Service Department at 1-800-NAUTILUS (1-800-628-8458) or by mail at:

16400 SE Nautilus Drive Vancouver, Washington, USA 98683



Get To Know Your Bowflex® Motivator® 2 Home Gym

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Contents Fitness Guide Table of Contents Safety Precautions Home gym and serious injury to users and bystandersGet To Know Your Bowflex Motivator 2 Safety Warning Labels Label Location Back of the lat tower below Label Power Rod Unit Get To Know Your Bowflex Motivator 2 Home GymHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym  Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Women MeasureMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Determining Your Body Fat To Use The NomogramAge in Years FemaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Eating Plan Metric Measurements Plain bagel, Sarah Lee frozen Light cream cheeseMl skim milk Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your diet Your partner should be similar to you in age and conditionAdhere to a carbohydrate-rich, moderate- calorie eating plan Exercise Log Bench PressDefine Your Goals Design Your Own Program As walking, running, or bicyclingWorking Out Warming UpCooling Down BreathingPectoralis Major Deltoids Triceps 45˚ inclineHand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Sit on the bench facing away from the Power Rod unit Anterior Deltoid TricepsFlat Bench Back Pectoralis MajorSit on the bench facing Power Rod unit Keep knees bent and feet on floorKeep forearms in line with cables Keep your shoulder blades tightened throughout motionSit on the bench, facing away from the Power Rod unit Front Deltoids Upper Trapezius TricepsKeep abdominals tight and maintain good spinal alignment Front and Middle DeltoidsLet your arms hang at your sides Stand on the platform, facing the Power Rod unitUpper Trapezius Scapular Protraction elbows stabilized Scapular DepressionSerratus Anteriors Lower TrapeziusSit on the Bench facing the Power Rod unit Rear Deltoids Middle Deltoids Trapezius RhomboidsShoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationMiddle Trapezius Rhomboids Scapular RetractionSupraspinatus Middle Deltoids Trapezius Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear DeltoidsLatissimus Dorsi Teres Major Rear Deltoids Biceps Bent Lat BarLat Tower Keep your arms extended and straightLying Narrow Lat Pulldowns Shoulder CuffTriceps Triceps Pushdown Elbow ExtensionSlowly return to the Start position Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Sit facing away from the Power Rod unitCross Triceps Extension Straddle the Seat Rail, facing the Power Rod unit Seated Triceps Extension Elbow ExtensionKeep your arms in line with the cables BicepsKeep your upper body motionless and your wrists straight Keep your spine aligned throughout movementBiceps Brachialis Brachioradialis Lie back completely with your head supported by the benchSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Brachialis Brachioradialis BicepsKeep your elbows bent, upper arms at your sides Standing Wrist ExtensionForearms Brachialis Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Slowly reverse to the Start position without restingTrunk Rotation Leg ExtensionLying Leg Extension Ankle EversionAnkle Cuff PeronealsSit on the Bench, with one side to the Power Rod unit Ankle InversionStanding Hip Extension knee flexed Tibialis Anterior and PosteriorStanding Hip Abduction Seated Hip AdductionKeep your hips level during movement Adductor Longus Gluteus MediusSeated Hip Abduction Piriformis Gluteus MaximusLimited Warranty Information Week Satisfaction GuaranteeBowflex Motivator 2 Home Gym Product Registration Card Mrs MissName Address City Phone number Mail address State Apt. # ZipWhat Is Covered Please fold over and tape before mailingMuscle Chart Muscle Chart
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