Bowflex 2 manual Using the Bowflex Adjustable Pulley System

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The squat cable feeds through the low pulley.The black plastic ball is on the side farthest away from the Power Rods.

Using Your Machine

Using the Bowflex Adjustable Pulley System

Using the Bowflex adjustable pulley system is as easy as pulling a pin and expanding the pulley out.

Pulley knobs are spring-loaded and are located on the back of the adjustable pulley system. To extend the pulley, simply twist the knob a couple of turns to the left, then pull out. Next, pull the adjustable sleeve out away from the machine until it clicks into the extended position. Then, tighten the knob to lock the adjustable pulley into position.

 

 

The adjustable

 

 

pulley system was

 

 

designed to

 

 

change the angle

 

 

of resistance to

 

 

increase the

 

 

effectiveness of

 

 

many upper body

 

Pulleys adjust position with the simple turn and

 

exercises.

 

pull of a knob.

 

 

 

Use the pulley system in either the wide or narrow pulley position. We’ve included a guide in each exercise so you can use the pulley at the correct position.

To avoid injury, do not attempt to use the pulley in the wide position when the manual indicates to perform the exercise in the narrow pulley position.

Make certain the adjustable pulley system is locked and secure before adding any Power Rod resistance to the pulley.

Exercises in the wide position may require a

lighter weight than those in the narrow position.

The Bowflex Ultimate adjustable pulley system allows you to work the same muscles from different angles, depending on the width of the pulley angle.

Using the Bowflex

Low Pulley/Squat Station

Connect the low pulley/squat station with the squat cables.

Without any resistance attached, thread the squat cables through the low pulley. The black plastic ball on the cable should rest directly against the pulley and should be on the far side of the pulley, away from the machine.

The squat cable has a loop at the end. Fasten the loop with a snap hook to the rod cables.

Next, fasten the squat cables to

the squat harness, using a snap hook.

And finally, attach the squat harness to the squat bar using a snap hook.

Now you can add Power

Rod Resistance.

 

 

Squat Harness

 

 

Adjustment Buckle

 

 

Squat Cables

 

 

 

 

 

Hooking up the low pulley/squat

 

 

station is easy. Once it’s

 

 

together, you can use it for a

 

 

wide variety of exercises —

Rod Cables

 

 

including squats, flat bench

 

 

 

presses and bent over rows!

 

 

 

5

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineHooking The Power Rods To The Cables Using Your MachineWhen You Are Not Using Adjusting And Understanding ResistanceWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Performing Your Routine Exercising ProperlyWarming Up Aerobic Rowing PositionMinute Better Body Workout WorkoutsMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLEG Extension Leg ExercisesLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Record each measurement on your Results Summary Sheet MeasurementsTwo inches above navel belly relaxed Two inches below navel belly relaxedSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 5 Eating PlanWeek 1 Week 3Chocolate or Vanilla BagelCereal Banana-OrangeLate-Night Snack Tuna Salad DinnerSteak Dinner Frozen Microwave DinnerStaples Shopping ListIs it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Drink at least 1 gallon of cold water each day Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently120 Exercise LogMuscle Chart Bowflex
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