Table of Contents

Important Safety Precautions

3

Barbell Bent Over Row

38

Getting To Know Your Machine

4

 

 

About Your Bowflex® UltimateHome Gym

 

Arm Exercises

 

Attachments

9

French Press

39

Using Your Machine

10

Lying Triceps Extension

39

Defining Your Goals

12

Lying 45 Degree Triceps Extension

40

Exercising Properly

14

Triceps Pushdown

40

 

 

“Rope” Pushdowns

41

The Workouts

 

Single-Arm Pushdown

41

The 20 Minute Better Body Workout

15

Cross Triceps Extension

42

Advanced General Conditioning

15

Triceps Kickback

42

20 Minute Upper / Lower Body

16

Seated Triceps Extension

43

Body Building

17

Standing Biceps Curl

43

Circuit Training Anaerobic / Cardiovascular

18

Seated Biceps Curl

44

True Aerobic Circuit Training

19

Seated Wrist Extension

44

Strength Training

20

Standing Wrist Extension

45

 

 

Seated Wrist Curl

45

Chest Exercises

 

Standing Wrist Curl

46

Bench Press

21

Reverse Curl

46

Chest Fly

21

Lying Biceps Curl

47

Incline Bench Press

22

Reverse Grip Barbell Curls

47

Decline Bench Press

23

Barbell Curls

48

Resisted Punch

23

 

 

Lying Cable Crossover

24

Abdominal Exercises

 

Flat Barbell Bench Press

24

Seated (resisted) Abdominal Crunch

49

 

 

Seated (resisted) Oblique Crunch

49

Shoulder Exercises

 

Reverse Crunch

50

Seated Shoulder Press

25

Resisted Reverse Crunch

50

Front Shoulder Press

25

Trunk Rotation

51

Rear Deltoid Rows

26

Abdominal Crunch

51

Standing Lateral Shoulder Raise

26

 

 

Seated Lateral Shoulder Raise

27

Leg Exercises

 

Scapular Protraction

27

Leg Extension

52

Scapular Depression

28

Leg Curl

52

Shoulder Rotator Cuff — Internal Rotation

28

The Squat

53

Shoulder Rotator Cuff — External Rotation

29

Leg Press

53

Shoulder Extension

29

Lying (Prone) Leg Curl

54

Shoulder Shrug

30

Standing Hip Extension

54

Barbell Shoulder Shrug

30

Standing Hip Flexion

55

Lying Front Shoulder Raise

31

Seated Leg Curl

55

Reverse Fly

31

Lying Leg Extension

56

Military Press

32

Seated (straight Leg) Calf Raise

56

 

 

Standing Leg Kickback

57

Back Exercises

 

Kneeling Leg Kickback

57

Lying Shoulder Pullover

33

Standing Hip Abduction

58

Wide Pulldowns

33

Seated Hip Adduction

58

Narrow Pulldowns

34

Seated Hip Abduction

59

Lying Lat Pulldowns

34

Ankle Inversion

59

Lying Narrow Lat Pulldowns

35

Ankle Eversion

60

Low Back Extensions

35

Deadlift

60

Seated Lat Rows

36

Stiff-Leg Deadlift

61

Lying Lat Fly

36

 

 

Reverse Grip Pulldowns

37

Fast Fat Loss Now

 

Scapular Retraction

37

The Bowflex® Body Leanness Program

 

Stiff Arm Pulldown

38

By Dr. Ellington Darden

63

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Bowflex 51370 manual Table of Contents

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.