Assembly Instructions

The Bowflex® Ultimate™

Home Gym

51370 Rev AA (2004)

Page 87

Image 87

Bowflex 51370 manual Assembly Instructions

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.

Contents

Bowflex Ultimate Home Gym Table of Contents This machine is meant for individual consumer use Important Safety Precautions With all of the fitness choices available today, we Getting to Know Your MachineBowflex Ultimate Home Gym Parts Reference Guide Ellington Darden Power Rod Resistance Using Your Machine Free Sliding Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Workout Bench Specifications subject to change Using the Bowflex Ultimate Home Gym Hand GripsUsing the Bowflex Ultimate Home Gym Leg Press Belt Or any exercise where your palm is facing down Position Squat Harness Adjustment Buckle Squat Cables Rod Cables Remove the knobs from Build back and shoulder muscles quickly with this Folding & Moving Your Bowflex Ultimate Home Gym Maintenance & Care of Your Bowflex Ultimate Home Gym Low Pulley/Squat Station Adjustable Pulley SystemBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Bowflex Ultimate Home Gym Lat Pulldown Defining Your Goals Defining Your Goals Reaching Your GoalsDesigning Your Own Program Exercising Properly Frequency 3 Days Per Week M-W-F Time About 20 Minutes WorkoutsMinute Better Body Workout Advanced General Conditioning Workouts Minute Upper/lower BodyFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body Building Frequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength Training Optional motions Chest ExercisesStarting Position Motion Chest Exercises Pulley position Narrow only Starting position If at all Starting position Key points Flat Barbell Bench PressNear extension Pulley position Wide only Starting position Shoulder Exercises Pulley position Narrow Shoulder Exercises Pulley position Wide or narrow Starting position Scapular Protraction elbow stabilizedPulley position Narrow Starting position Sit up straight and maintain erect posture Scapular Depression Shoulder Rotator Cuff Internal RotationPulley position Wide or narrow Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedControl the motion during the entire exercise Pulley position Narrow or wide Barbell Shoulder Shrug Scapular Elevation Slowly return to the starting position, arms by your sides Lying Front Shoulder Raise Shoulder Flexion elbow stabilized Rods, directly over the low pulleys, knees bent Military PressBack of the upper arms Undue stress on the joint capsule Pulley position Low pulleys only Key points Pulley position Lat tower Starting position Back ExercisesLying Shoulder Pullover Shoulder Extension elbow stabilized Wide Pulldowns Shoulder Adduction with elbow flexion Pulley position Wide Back ExercisesLying Lat Pulldowns Narrow Pulldowns Shoulder Extension with elbow flexion Alternate motion Low Back Extension Seated with hip extension Seated Lat Rows Shoulder Extension with elbow flexion Reverse Grip Pulldowns Shoulder Extension with elbow flexion Scapular Retraction Barbell Bent Over Row Pulley position Lat towerPulley position Low pulley Arm Exercises Lying Triceps Extension Elbow ExtensionFrench Press Elbow Extension Overhead Arm Exercises Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Single-Arm Pushdown Elbow Extension Rope Pushdowns Elbow Extension Triceps Kickback Cross Triceps Extension Seated Triceps Extension Elbow Extension Standing Biceps Curl Elbow Flexion in supinationKeep elbows at your sides Keep wrists straight Seated Wrist Extension Seated Biceps Curl Elbow Flexion in supinationSeated position Seated Wrist Curl Standing Wrist Extension Reverse Curl Elbow Flexion in pronation Standing Wrist Curl Pulley position Low pulley Starting position Lying Biceps Curl Elbow Flexion in supinationReverse Grip Barbell Curls Elbow Flexion in pronation Position Barbell Curls Elbow Flexion in supination Diagonals Abdominal ExercisesSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Crunch Spinal Flexion with Rotation Pulley position None Abdominal ExercisesReverse Crunch Spinal Flexion Resisted Reverse Crunch Spinal Flexion Keep both elbows slightly straight Trunk Rotation Leg Exercises Leg ExtensionLeg Curl Remove the bench and unlock the rowing seat Leg ExercisesSquat Knee Extension, Hip Extension, Ankle Plantarflexion Leg Press Hip Extension and Knee Extension Standing Hip Extension Knee stabilized in flexion Lying Prone Leg Curl Knee flexion Remove the bench, unlock the seat Standing Hip Flexion With knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Starting position Remove the bench Pulley position Narrow Key points Lying Leg Extension Knee Flexion with Hip Flexion Standing Leg Kickback Hip extension and knee extension Kneeling Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Standing Hip Abduction Seated Hip AdductionPulley position Wide Starting position Seated Hip Abduction Ankle InversionKeep your spine straight and your hips level Deadlift Ankle Eversion Stiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Bowflex Body Leanness Program Introduction65 Women Measure Body WeightMeasurements Circumference of Body Parts Measurements67 Skinfold MeasurementsAbdomen Suprailium Chest Triceps Abdomen Thigh Total Using Calipers When Measuring SkinfoldsOptional Picture Taking Women Men To Use The Nomogram Age in Years Female MalePercent Body-Fat For Example Body WeightBody Fat Weight Lean-Body Weight Calculating Lean Body Mass Measurements Before After Your Results Summary Sheet Guidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumAvoid Too Much Stress Superhydrate Your System Week 1 Week 3Week 5 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric Measurements Shopping List Is bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Yes Is it possible to drink too much water? Your partner should be similar to you in age and condition Larger muscles will make your body firmer and more shapely Train on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently Sets Reps ResistanceSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Cable Leg Extension Adjustable Seat Pulley System Bowflex Ultimate Parts Reference GuideIf so equipped Before You Assemble Basic Assembly PrinciplesBefore You Start Tools You Will Need Bowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Squat Platform & Frame At this timeComponents for this step Are in Box 3 and Box Rear LEG Components for this Step are in BoxFoot Rest Seat Installation Seat Rail Installation Rail END CAP INSTALLATION Incline Bench Rest InstallationItem #44 Figure L Components for this step are in Box 3 & Box Bench Rest Bracket InstallationThree 3 1/4 Washers Installed on the bench Bench Item #25 Lat Assembly Bowflex Ultimate Lat Assembly Parts Reference Guide Please go to on To finish assembly Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Assembly LAT Tower Installation Leg Assembly Bowflex Ultimate Leg Assembly Parts Reference Guide Components for this step are Leg Extension Box Assembling Your Bowflex Ultimate Leg AssemblyLEG Assembly Extension Tube LEG Extension Foot Tube Locate the following parts Extension Box LEG Extension Seat InstallationInstalling the LEG Extension Components for This step are in Leg Assembling Your Bowflex T-BAR Installing the LEG Extension Attachment Call to Order Week Satisfaction Guarantee Mrs . Ms . Miss Customer ID from Invoice Bowflex Ultimate Warranty Registration Card Please fold over and tape before mailing Warranty Information Rev AA