The Bowflex Xtreme® 2 SE Home Gym Owner`s Manual

The Bowflex Xtreme® 2 SE
Home Gym
Owner’s Manual
and Fitness Guide
001-7032-013011E
CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme® 2 SE
home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!
The Bowflex Xtreme® 2 SE home gym’s exceptional resistance and quality is unmatched by any other single piece
of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex
Xtreme® 2 SE home gym!
Please take your time to read through the entire manual and follow it carefully before attempting to use your
Bowflex Xtreme® 2 SE home gym. Also locate and read all warning labels that are posted on the machine. It’s
important to understand how to properly perform each exercise before you do so using Power Rod® Resistance.
With all of the fitness choices available today, finding the best workout equipment for your needs can be very
confusing. Everyone at Nautilus would like to thank you for selecting the Bowflex Xtreme® 2 SE home gym.
The Bowflex Xtreme® 2 SE home gym is the finest home fitness product available, and you’re just about to prove it
to yourself.
To validate warranty support, keep the original proof of
purchase and record the following information:
Serial Number
Date of Purchase
To register your product warranty, go to:
www.bowflex.com/register
or call 1 (800) 605–3369.
Table of Contents
Important Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Product Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Getting To Know Your Machine . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
How to Use Your Machine. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Maintenance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Define Your Goals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
The Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Chest Exercises:
Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Decline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Incline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Decline Chest Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Incline Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Shoulder Exercises:
Reverse Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25.
Crossover Reverse Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25.
Crossover Rear Deltoid Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . . 26
Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Forearm Lateral Shoulder Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Front Shoulder Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28.
Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Shoulder Rotator Cuff (internal). . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 .
Shoulder Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Shoulder Shrug. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Scapular Protraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Scapular Depression. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Crossover Seated Rear Delt Rows. . . . . . . . . . . . . . . . . . . . . . . . . . 32
Scapular Retraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Back Exercises:
Good Morning. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Standing Low Back Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Standing Shoulder Pullover w/ Bent Lat Bar. . . . . . . . . . . . . . . . . 34
Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . . . . . . . . . 34
Narrow Pulldowns w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 35
Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Crossover Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37.
Reverse Grip Pulldowns w/ Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 38
Reverse Grip Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . 38
Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . 39
Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . 39
Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Stiff Arm Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Seated Lat Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Seated Wide Lat Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Arm Exercises:
Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Triceps Pushdown w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 43
Single Arm Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Cross Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Hammer Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Rope Pushdown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Hammer Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Resisted Dip. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Standing Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Hammer Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Concentration Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Barbell Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Seated Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Arm Opposition Push-Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Upper Body Opposition Push-Pull . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Wrist Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Wrist Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Abdominal Exercises:
Trunk Rotation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Seated (resisted) Oblique Abdominal Crunch. . . . . . . . . . . . . . . . 54
Seated (resisted) Abdominal Crunch. . . . . . . . . . . . . . . . . . . . . . . . 55
Leg Exercises:
Leg Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Standing Hip Extension (knee bent). . . . . . . . . . . . . . . . . . . . . . . . . 57
Standing Hip Extension (knee extended). . . . . . . . . . . . . . . . . . . . 57
Leg Kickback. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Hip Flexion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Dead Lift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
Stiff Leg Dead Lift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Calf Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Single Leg Calf Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Muscle Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Exercise Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
Bowflex Xtreme® 2 SE Home Gym 6-Week
Satisfaction Guarantee. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
Contacts. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
Bowflex Xtreme® 2 SE Owner’s Manual
1
Important Safety Instructions
Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.
Before using this equipment, obey the following warnings:
Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference.
Read and understand all warnings on this machine. If at any time the Warning stickers become loose,
unreadable or dislodged, contact Nautilus ® Customer Service for replacement stickers.
• Children must not be let on or near to this machine. Moving parts and other features of the machine can be
dangerous to children.
• Not intended for use by anyone under 14 years of age.
• Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your
chest, become short of breath, or feel faint. Contact your doctor before you use the machine again.
• Before each use, examine this machine for loose parts or signs of wear. Inspect all cables, pulleys and
their connections, making sure they are properly secured and attached, and show no signs of visible
wear or damage. Contact Nautilus ® Customer Service for repair information.
• Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight.
• This machine is for home use only.
• Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objects into moving parts of the exercise equipment.
• Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet or only wearing socks.
• Set up and operate this machine on a solid, level, horizontal surface.
• Do not operate this machine outdoors or in moist or wet locations.
• Keep at least 6” (15 cm) clear behind the rod box, and 36” (91 cm) in front of the machine. Keep 15” (38 cm)
on the sides of the machine clear. This is the recommended safe distance for access and passage around and
emergency dismounts from the machine. Keep third parties out of this space when machine is in use.
•
Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
• Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only the
weight resistance designed for use with this gym.
• Correctly engage the Selector Hook to the Rod End.
• Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devices
do not hit the user.
• Keep clear of Power Rod® movement path during operation. Keep any bystanders clear of machine and Power
Rod® movement path during operation.
• Do not move the machine without aid. Injury to you or damage to the machine can occur.
2
Bowflex Xtreme® 2 SE Owner’s Manual
Safety Warning Labels
Locate and read all safety warnings on the machine before using it. Replace any warning label if it is damaged, illegible,
or missing. If you need replacement labels, call a Nautilus Representative. Refer to the Contacts page at the back of this
manual.
1
3
2
4
5
6
7
1
Type
Description
WARNING
•
•
•
•
Misuse or abuse of this equipment may lead to serious injury.
Keep children away and supervise teenagers using equipment.
Obtain, read and understand the owner’s manual provided with this fitness equipment
prior to use.
Replace this or any other warning label if damaged, illegible or missing.
Bowflex Xtreme® 2 SE Owner’s Manual
3
Safety Label Warnings
2
3
Type
Description
CAUTION
Before each use check all snap hooks, cables and pulleys for wear and proper function.
Tighten all fasteners as necessary.
MISE EN GARDE
Avant chaque utilisation, vérifiez le fonctionnement do tous les mousqueton, câbles et
poulies. Serrez bien toutes les fixations au besoin.
VORSICHT
Überprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder Benutzung auf
Abnutzungserscheinungen und Fehlfunktionen. Ziehen Sie alle Befestigungselemente
ordnungsgemäß an.
PRECAUCIÓN
Antes de cada uso, revise todos los cierres a presión, cables y poleas para asegurarse de
que no estèn desgastados y que funcionan correctamente. Apriete todos los sujetadores
según sea necesario.
[NOTICE]
Do not hang from bar.
Ne pas pendre de la barre.
Nicht von der Stange hängen.
No cuelgue de la barra.
4
WARNING
The Maximum User Weight for this machine is 300 pounds (136 KG).
This machine is for Home use only.
WARNUNG
Das Maximale Belastungsgewicht für diese Maschine beträgt 136 kg.
Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben.
AVERTISSEMENT
Le poids maximum de l’utilisateur pour cette machine est de 136 kg (300 livres).
Cet équipement est destiné à un usage privé uniquement.
ADVERTENCIA
El peso máximo para el usario de esta Máquina es de 136 kg (300 libras).
Este equipamiento sólo se puede utilizar en el hogar.
5
WARNING
Make sure selector pin is securely locked into place before starting exercise.
6
CAUTION
At all times, stay out of the paths of moving rods.
MISE EN GARDE
Restez toujours à l’écart des tiges mobiles.
VORSICHT
Halten Sie stets Abstand zu beweglichen Stangen.
PRECAUCIÓN
En todo momento, manténgase alejado del trayecto de las barras movibles.
Serial Number
Located on the back of the lower lat tower.
Note: For future reference record this number in the serial number box on the Contacts
page of this manual.
7
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Bowflex Xtreme® 2 SE Owner’s Manual
Specifications / Approvals
Product Specifications
Product Weight
157 lbs. (71 kg)
Product Dimensions
53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high
Workout Area
96" (244 cm) long x 78" (198 cm) wide
Number of Exercises
Over 70
Power Rod® Resistance
210 lbs. (95 kg) Nominal
Power Rod® Upgradability
310 lbs. (141 kg.)
410 lbs. (186 kg.)
User Weight Limit
300 lbs. (136 kg)
Regulatory Approvals
Meets:
EN957-1 Class H
EN957-2 Class H
Meets:
ASTM F2276-05
ASTM F2216-05
Bowflex Xtreme® 2 SE Owner’s Manual
5
Getting to Know Your Machine
50” Bent Lat
Bar
Pulley
Abdominal Bar
Lat Tower
Rod Caps
Power Rod ®
Resistance Rods
Center Cross Bar
Rod Hook
Seat Back Pad
Cable
Seat Locking Pin
Seat
Hand Grip
Leg Attachment
Rod Box
Base Frame
Platform
Lower Pulley/ Squat
Station
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Bowflex Xtreme® 2 SE Owner’s Manual
Getting to Know Your Machine
Power Rod® Resistance
Power Rod® resistance rods are made from a special composite material. Your rods are
sheathed with a p­ rotective black rubber coating. Each rod is marked with its weight rating
on the “Rod Cap.”
Adjusting and Understanding the Resistance
The standard Bowflex Xtreme® SE home gym comes with 210 pounds
of nominal r­ esistance (one pair of 5 lb. (2.25 kg) rods, two pairs of 10 lb. (4.5 kg) rods, one
pair of 30 lb. (13.5 kg) rods, and one pair of 50 lb. (22.5 kg) rods.
Note: Power Rod® Resistance Rods are manufactured using nylon composite material.
The weight resistance measurements are estimates and resistance can vary based on
environmental and usage patterns and other factors. Rod resistance will normally degrade
over time and after extensive usage. If you have any questions regarding the resistance of
your Power Rod® Resistance Rods, contact our Bowflex® Customer
Service department for assistance.
If you upgraded to a 310 (140 kg) or 410 pound (186 kg) capacity
you will have an additional one or two pair of 50 lb. (22.5 kg) rods,
respectively.
Connecting the Power Rod® Unit to the Cables
You may use one rod or several rods in ­combination, to create your
desired resistance level.
To hook multiple rods up to one cable, bend the closest rod toward the cable and place the
cable hook through that rod cap. You can then hook up the next closest rod through the
same cable hook.
Hooking up the closest rod first prevents rods from crossing over the top of one another.
Safety
When hooking the Power Rod® resistance rods to the cable hooks, do not stand
directly over the tops of the rods. Stand off to one side when connecting and
disconnecting the Power Rod® resistance rods from the cables.
When You Are Not Using Your Home Gym
Disconnect the cables from the Power Rod® resistance rods when your are not using your
Bowflex Xtreme® SE home gym.
Keep the cables and Power Rod® units bound with the rod binding strap when not
in operation, and be sure and remove the binding strap before beginning any
exercises using the rods.
To Order Additional Sets
of 50 lb. (22.5 kg) Power Rod®
Resistance Rods,
Please Call (800) 628-8458.
Bowflex Xtreme® 2 SE Owner’s Manual
7
Getting to Know Your Machine
The Bowflex Xtreme® 2 SE Home Gym Pulleys
With the versatility to perform over 75 different exercises, the Bowflex Xtreme® 2 SE home gym is designed to give
you the best workout possible. And with its innovative, easy-to-use multiple pulley system, you are guaranteed to
maximize every exercise for every muscle group.
There are a few things you will need to remember to get the most from your Bowflex Xtreme® 2 SE home gym
Pulleys:
Slider Pulleys
The Bowflex Xtreme® 2 SE home gym comes with adjustable “Slider” pulleys which can be personalized for
your body by adjusting them to widths that fit your unique physique. There are Slider Pulleys on the Lat Tower (2
positions per side), Center Cross Bars (4 positions per side) and the Squat Pulley Frame (4 positions per side).
You will need to determine which Pulley positions are most comfortable for you when performing ‘Standard’
exercises, and then adjust the pulleys outward or inward to perform exercises in ‘Wide’ or ‘Narrow’ positions.
Using the Slider Pulleys at wider or narrower positions for an exercise can target different parts of the same
muscle group and increases the benefit of each exercise.
Pulley Locations
Below is a guide to the six different pulley positions used to perform a full workout routine:
Center Cross Bar:
Standard position – used when
performing exercises like a
Bench Press or Chest Fly.
Used for exercises like
Pulldowns and Pushdowns.
Lat Tower:
Leg Extension:
Squat:
Abdominal Crunch position:
Rowing Position:
Active pulleys are on squat pulley
frame and on center cross bar.
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Bowflex Xtreme® 2 SE Owner’s Manual
Active pulleys are on lat tower.
Active pulleys are on the squat
pulley frame.
Active pulleys are on squat pulley
frame.
How to Use Your Machine
The Bowflex Xtreme® 2 SE Home Gym Cable Routing
To use the Ab Crunch position, you will move the Slider Pulleys and cables from the Center Cross Bar to the Abdominal
Bar on the Lat Tower. Refer to the illustrations below for proper cable routing.
Abdominal Bar
Center Cross Bar
Keep your body weight centered on the machine, seat or base frame platform while exercising.
When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability.
Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.
All exercises in this manual are based on the calibrated resistance and capacity levels of this machine.
Only exercises included in this manual or in written materials authorized and supplied by Bowflex ® are
recommended for operation with this machine.
Bowflex Xtreme® 2 SE Owner’s Manual
9
How to Use Your Machine
Seat Locking Pin
The Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail. The locking pin serves to
stabilize the seat for all exercises that require sitting or leaning on it. Make sure the seat has been secured before
putting weight on it or attaching Power Rod® resistance to cables attached to the Leg Extension attachment.
Handgrips and Straps
T he handgrips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snapping the cable clip onto the
D-ring.
Standard Grip:Grasp the handle and cuff together to form a grip without inserting
your hand through the cuff portion. Most exercises utilize this grip. The
Standard Grip also is used for Hammer Grip exercises, when you need
to hold the hand grip vertically for greater wrist support.
Hand Cuff Grip:Slip your hand through the cuff so that the foam pad rests on the back
of your hand. Then grasp the remainder of the grip that is sitting in
your palm. This method of gripping is great for exercises like front
shoulder raises or any exercise where your palm is facing down.
Ankle Cuff Grip:The cuff opening can be made larger to accommodate the ankle.
Simply insert your hand in the cuff and slide it away from the handle.
Insert your foot or ankle and tighten the grip by sliding the handle back
Abdominal Crunch
toward the cuff.
Shoulder Harness:
Arch Cuff Grip:The cuff opening can also fit securely over the arch of
your foot. For this grip, insert your foot through the cuff
until it is around the arch of your instep, and tighten
the cuff around your heel to secure the grip.
ttach the snap hooks to the D-rings on both ends of the harness. Place the harness on your
A
shoulders letting the handles hang over your chest. Grab both handles. With high resistance,
a cross arm opposite-handle grip may be used.
Lat Pulldown Bar
The Lat Pulldown Bar enhances exercises that work back, shoulders and triceps muscles.
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Bowflex Xtreme® 2 SE Owner’s Manual
How to Use Your Machine
Leg Extension Attachment
The leg extension attachment enables you to work the major muscle groups in the legs.
Abdominal Crunch Shoulder Harness
The ab harness gives you the ability to strengthen the muscles of the abdomen by safely adding resistance to
abdominal exercises. When using the ab harness, relocate the pulleys from
the chest bar to the short abdominal bar.
Safety
Make sure that the seat has been stabilized with the seat locking pin
before sitting or putting weight on the seat.
Before using the grips, straps, lat bar, or ab harness, make sure that all
fasteners are in place and tightened.
Make sure that auxiliary cables for the lat bar and leg extension are
securely fastened to the primary cables on the unit.
Always use the lock knob on the slider to secure pulleys. Do not allow
pulleys to change position during any exercise.
Always use the bar holders to support the lat bar or remove the bar
when not in use.
Do not hang from the Lat Tower nor attempt to perform “chin ups” from
the bar.
Never pull on the bar unless there is resistance attached to it.
Always use the Lock Knob to secure the attachment to your Bowflex Xtreme® 2 SE home gym.
Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527
Bowflex Xtreme® 2 SE Owner’s Manual
11
Maintenance
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, straps, or harness and their connections.
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. The owner is responsible to make sure that regular maintenance is done.
Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied
components should be used to maintain/repair the equipment.
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.”
This product, its packaging, and components contain chemicals known to the State of California to cause
cancer, birth defects, or reproductive harm. This Notice is provided in accordance with California’s
Proposition 65. If you would like additional information, please refer to our Web site at
www.nautilus.com/prop65.
If you have any questions regarding your Bowflex Xtreme® 2 SE home gym, please contact our Customer Service
Department at 1-800-605-3369 or by mail to: Customer Service, Nautilus, Inc. World Headquarters, 16400 SE
Nautilus Drive, Vancouver, WA 98683.
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Bowflex Xtreme® 2 SE Owner’s Manual
Define Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some
fitness components that will help you define your goals and choose your fitness program.
Muscle Strength is the maximum force that you can
exert against resistance at one time. Your muscle
strength comes into play when you pick up a heavy bag
of groceries or lift a small child. It is developed when a
localized muscle is worked both positively (concentric)
and negatively (eccentric) at a resistance – great enough
so you can perform only five to eight repetitions of the
exercise before the m
­ uscle fails. Each set of repetitions
is followed by a rest interval that typically runs three
times longer than the set. Later, between exercise
­sessions, the muscle overcompensates for the stress
and usually increases in both strength and size.
Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers,
which depend on oxygen for energy. To develop muscle
endurance, use low resistance and high ­repetitions –
about 15-20 repetitions in each set, three sets to each
exercise, working the muscle only to fatigue.
Muscle Power is the combination of strength and speed
of the muscular contraction. This is often misinterpreted
as A) being directly ­associated with certain skill or
sport and/or B) meaning that you must move fast. Load
is a­ ctually a more important factor than speed when
attempting to improve power. When training to achieve
muscular power, pick a resistance that fatigues you
in the 3-5 repetition range. When performing these
reps, it is more important to think of contracting the
muscles faster rather than attempting to move faster.
Performing sport simulation exercises usually results
in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in
your sport is to train for power using the correct joint
movements, as described in this manual. Then practice
the skill ­associated with your sport, learning to apply this
newly achieved power.
Body Composition is the ratio of fat weight (fat) to lean
weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will
help burn extra calories. Performing these two forms of
exercise, either at different times or together, will create
the greatest changes in body fat weight.
Balanced Strength and alignment are the result of equal
strength developed in all parts of the body. It comes
into play in your standing and sitting posture, and in
your ability to ­perform just about any activity safely and
effectively. An over-development of the back will round
the shoulders; weak or stretched ­abdominals can cause
lower back pain. You want a balance of muscle strength
in front and back. In ­addition, you need a balance of
strength between your middle, lower and upper body.
Flexibility is the ability of a muscle or group of muscles
to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
stretch for the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax for the
action to occur. Increased flexibility means an increased
range of motion, made possible by this simultaneous
­contracting and relaxing. Good flexibility is important
in protecting the body from injury and can be achieved
through the balanced strength training programs that are
included in this manual.
Cardiovascular Endurance is the ability of the heart
and lungs to supply oxygen and ­nutrients to exercising
muscles over an ­extended period of time. It comes into
play when you jog a mile or ride a bike. It is a ­critical
component of overall fitness and health. You may want to
design your own personal program specifically geared to
your goals and lifestyle. Designing a program is easy, as
long as you follow the below guidelines.
Bowflex Xtreme® 2 SE Owner’s Manual
13
Define Your Goals
Design Your Own Program
Understand fitness and its components. Improperly
designed programs can be ­dangerous. Take some time
to review this ­manual as well as other fitness guides.
Know your current fitness level. Before you start any
fitness program you should consult a physician who will
help you determine your current abilities.
Identify your goals. Goals are critical to ­choosing and
designing an exercise program that fits and enhances
your lifestyle, but so is strategy. It’s important not to rush
the process and try to accomplish too much too soon.
That will lead to setbacks and discouragement. Instead,
set a series
of smaller achievable goals.
Select complementary exercises. Be sure to
pair exercises that address compound joint movements
and single joint movements. In
addition, select exercises that address ­compli-mentary
muscle groups.
Put first things first. During each session, first work
muscle groups that need the most ­training.
Remember your cardiovascular component. Any
fitness program must contain a ­cardiovascular fitness
component to be ­complete. So complement your
resistance t­raining with aerobic exercise such as
walking, running, or bicycling.
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Bowflex Xtreme® 2 SE Owner’s Manual
Training variables. When designing your own program
there are several variables that, when mixed properly,
will equal the right fitness ­formula for you. In order to
find out the best formula, you must experiment with
several combinations of variables.
The variables are as follows:
• Training Frequency: The number of times you train
per week. We ­recommend daily activity but not daily
training of the same muscle group.
• Training
Intensity: The amount of ­resistance
used during your repetition.
• Training
Volume: The number of ­repetitions
and sets performed.
• Rest
Intervals: The time you rest between sets and the
time you rest between workouts.
Once you’ve established a base of fitness, ­follow these
basic principles:
• I solate Muscle Groups: Focus work on specific
muscle groups.
• Progressive
Loading: The gradual ­systematic increase
of repetitions, ­resistance and exercise period.
Workout Guide
Working Out
Breathing
A workout begins in your mind’s eye. With concentration
and visualization you can approach your workout with
a positive, ­constructive attitude. A good pre-workout
mental routine is to sit and relax, so that you can focus
on what you are about to do and think about achieving
your end goal.
The most important part of breathing during exercise is,
quite simply, that you do it. Breathing in or out during the
actual ­performance is not dependent upon the ­direction
of air flow relative to exertion. It is, in fact, a mechanical
process that changes the position of your spine as your
rib cage moves. Here are some tips for breathing:
Warming Up
1) Be cautious when you are ­concentrating or
exerting effort. This is when you will probably
hold your breath. DO NOT hold your breath. Do
not exaggerate breathing. Depth of inhalation and
exhalation should be ­natural
for the ­situation.
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex Xtreme® 2 SE home gym.
Your Routine
The workout portion of your ­fitness routine is the
series of exercises devoted to your ­particular goals.
Remember, make sure to have fun!
2) Allow breathing to occur, naturally,
don’t force it.
Cool Down
An essential part of the exercise routine is the cool
down. Gradually reduce the level of ­exercise intensity
so that blood does not ­accumulate in one muscle
group, but continues to circulate at a decreasing rate.
Remember to gradually move yourself into a relaxed
state.
Bowflex Xtreme® 2 SE Owner’s Manual
15
The Workouts
20 Minute Better Body Workout
Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes
Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without
fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
­resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30
to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in
the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Advanced General Conditioning
Frequency: 4 Days Per Week (M-t-th-f) Time: About 35-45 Minutes
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have become
just plain bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing
muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase
your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Day 1 & 3
Body Part
Chest
Shoulders
Arms
Legs
Day 2 & 4
Body Part
Back
Shoulders
Arms
Trunk
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Bowflex Xtreme® 2 SE Owner’s Manual
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown
Biceps Curl
Leg Extension
Sets
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
Exercise
Seated Lat Rows
Seated Lat Pulldowns
Crossover Rear Deltoid Row
Biceps Curl
Reverse Curl
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
The Workouts
20 Minute Upper/Lower Body
Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes
This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular­­benefits.
Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program ­training 2 days, resting
1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds
between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow
you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.
DAY 1 & 3
Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Extension
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
DAY 2 & 4
Body Part
Legs
Exercise
Leg Extension
Standing Hip Extension
Standing Hip Abduction
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
10-12
10-12
Trunk
Bowflex Xtreme® 2 SE Owner’s Manual
17
The Workouts
Body Building
Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to
failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your
caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set
and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the ­muscle at the
point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you
to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each
set.
DAY 1
Body Part
Chest
Shoulders
DAY 2
Body Part
Back
Arms
DAY 3
Body Part
Legs
Trunk
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Bowflex Xtreme® 2 SE Owner’s Manual
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Crossover Rear Deltoid Row
Lateral Shoulder Raise
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Exercise
Squat
Leg Extension
Standing Hip Extension
Standing Low Back Extension
Seated Abdominal Crunch
Seated Oblique Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
The Workouts
Circuit Training – Anaerobic/Cardiovascular
Frequency: 2-3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging r­ outine.
The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise
(less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add
an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add ­additional rounds of
Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart
rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Circuit 1
Body Part
Chest
Legs
Back
Trunk
Exercise
Bench Press
Squat
Seated Lat Row
Seated Abdominal Crunch
Reps
8-12
8-12
8-12
8-12
Circuit 2
Body Part
Shoulders
Legs
Back
Trunk
Arms
Exercise
Seated Shoulder Press
Leg Extensions
Seated Lat Pulldowns
Standing Low Back Extension
Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Circuit 3
Body Part
Shoulders
Arms
Trunk
Exercise
Crossover Rear Deltoid Rows
Triceps Pushdown
Seated Oblique Crunch
Reps
8-12
8-12
8-12
Bowflex Xtreme® 2 SE Owner’s Manual
19
The Workouts
True Aerobic Circuit Training
Frequency: 2-3 Times Per Week Time: About 20-60 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging
­routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat
as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next
exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional
rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each
rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place
or stair climbing.
Circuit 1
Circuit 2
20
Body Part
Chest
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Exercise
Bench Press
30 – 60 Seconds
Squat
30 – 60 Seconds
Seated Lat Rows
30 – 60 Seconds
Seated Abdominal Crunch
30 – 60 Seconds
Reps
8-12
Body Part
Shoulders
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Arms
Exercise
Seated Shoulder Press
30 – 60 Seconds
Leg Extension
30 – 60 Seconds
Seated Lat Pulldowns
30 – 60 Seconds
Standing Low Back Extension
30 – 60 Seconds
Biceps Curl
Reps
8-12
Bowflex Xtreme® 2 SE Owner’s Manual
8-12
8-12
8-12
8-12
8-12
8-12
8-12
The Workouts
Strength Training
Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you
have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques.
Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds
and decrease your reps to 5. Rest 60 – 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle
before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement
as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any
point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.
Day 1
Body Part
Chest
Shoulders
Day 2
Body Part
Back
Arms
Day 3
Body Part
Legs
Trunk
Exercise
Bench Press
Chest Fly
Seated Shoulder Press
Crossover Rear Deltoid Rows
Shoulder Shrug
Sets
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Exercise
Squat
Leg Extension
Standing Low Back Extension
Seated Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
Reps
5-8
5-8
8-12
5-8
Bowflex Xtreme® 2 SE Owner’s Manual
21
Chest Exercises
Bench Press– Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm.
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust seat height.
The pulleys should be in the wide position.
Key Points:
• Maintain a 90º angle between upper arms and
torso throughout exercise.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
START
• Sit
and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing down
and wrists straight.
• Raise chest and pinch shoulderblades together. Maintain a very
slight, comfortable, arch in lower
back.
ACTION
• Slowly
move elbows out,
simultaneously bending
arms, keeping forearms in
line with cables.
• Stop when upper arms are straight
out to the sides, level with shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position with arms straight to
front at shoulder width. Keep chest
muscles tightened.
Chest Fly– Shoulder Horizontal Adduction (Elbow Stabilized)
Muscles worked:
Emphasizes chest muscles (pectoralis
major). Involves front shoulder muscles
(anterior deltoid).
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before you begin:
Remove Leg Extension and adjust seat
height. The pulleys should be in the wide
position.
Key Points:
• Maintain 90º angle between upper arms
and torso throughout exercise.
• Limit range of motion so elbows do not
travel behind shoulders.
• Keep shoulderblades pinched together
and maintain good spinal alignment.
22
Bowflex Xtreme® 2 SE Owner’s Manual
START
• Sit
and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing in and
wrists straight.
• Raise chest and pinch shoulderblades together. Maintain a slight,
­comfortable, arch in lower back.
ACTION
• Slowly
move arms inward, maintaining the elbows in a slightly
bent position throughout movement.
• Stop
when upper arms are straight
out in front, level with shoulders.
• Slowly
return to start position.
Keep chest muscles tightened
during motion.
Chest Exercises
Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest
muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid) and triceps.
START
FINISH
Position:
Seated (seat in lowest position)
facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension and adjust seat to
lowest setting.
Key Points:
• Maintain 90º angle between upper arms and
torso at the bottom of the motion, and slightly
less than 90º at the top of the motion.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
START
• S
it and grasp hand grips with
cable and grip positioned beneath
forearm.
• L ower arms 5-6 inches from standard bench press position.
• S
traighten arms to front.
• B
e sure arms are directly in line
with cables, palms facing down and
wrists straight.
• R
aise chest and pinch shoulderblades together. Keep a gentle arch
in lower back.
ACTION
• S
lowly move elbows outward,
simultaneously bending arms,
keeping forearms in line with
cables at all times.
• Stop when upper arms are straight
out to sides, 10º below shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position, arms straight at
shoulder width, hands just above
knees in line with cables. Keep
chest muscles tightened.
Incline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major), especially
upper ­portion. Also involves front shoulder
muscles (anterior deltoid) and triceps.
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Upper arms will be 90º from sides of
torso at the bottom of movement and slightly
more than 90º from the front of torso at the top.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
START
• S
it and grasp hand grips.
• S
traighten arms to front.
• Raise arms 6-8 inches above
regular bench press position.
• K
eep arms in line with cables,
palms down, wrists straight.
• R
aise chest and pinch shoulderblades together. Keep a slight,
­comfortable, arch in lower back.
ACTION
• S
lowly move elbows out, simultaneously bending arms. Keep forearms in line with cables.
• S
top when upper arms are out to
sides, 10º above shoulders.
• S
lowly press forward, moving
hands toward center. Return to
start position, with arms straight
to front at shoulder width and in
line with cables.
Bowflex Xtreme® 2 SE Owner’s Manual
23
Chest Exercises
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
START
FINISH
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Position
Leg Extension:
Removed
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• To improve your pectoralis involvement,
pinch your shoulderblades together
throughout movement.
START
ACTION
• Grasp Hand Grips in both hands.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
downward. At full extension,
hands should be level with your
hips, palms facing forward.
• Do not lock your elbows.
• Raise chest, pinch shoulderblades
together, and maintain a slight,
comfortable arch in your lower
back.
• Slowly press your arms forward
and downward, straightening
arms and moving your hands
together. Hands should be 5-6"
lower than standard Chest Fly
Finish position.
• Rotate your wrists and forearms
upward.
• Return to start position, slowly
bringing your arms in front of
you, just below chest level.
Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
START
FINISH
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• To improve your pectoralis involvement,
pinch your shoulderblades together
throughout movement.
24
Bowflex Xtreme® 2 SE Owner’s Manual
START
• Grasp Hand Grips in both hands.
• Press your arms forward and
upward, straightening arms ans
moving your hands together. Hands
should be 5–6" higher than the
standard Chest Fly start position..
• Do not lock your elbows.
• Raise chest, pinch shoulderblades
together, and maintain a slight,
comfortable arch in your lower
back.
ACTION
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
upward. At full extension, your
elbows should be level with your
ears, palms facing forward.
• Rotate your wrists and
forearms upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
Shoulder Exercises
Reverse Fly– Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
START
FINISH
Position:
Standing – facing machine
Seat:
Removed
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension. The pulleys should be in
the narrow position.
Key Points:
• Maintain a 90º angle between
upper arms and sides of torso
throughout exercise.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
START
• S
tand on platform.
• Grasp hand grips with palms
facing floor, arms nearly straight.
• Stand up straight and bend over
slightly from hips until arms are
in front of body at a 90º angle to
torso.
• Lift chest and pinch shoulderblades together.
ACTION
• M
aintaining the same slight bend
in arms, move elbows
out and back, keeping a 90º angle
between upper arms
and sides of torso.
• Move until elbows are slightly
behind shoulders, then
slowly reverse the motion,
keeping rear shoulder muscles
tightened.
Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
• Remove seat and leg extension. The
pulleys should be in the narrow position.
Key Points:
• Maintain 90º angle between upper arms
and sides of torso throughout exercise.
• Keep shoulderblades pinched together
and maintain good spinal alignment.
START
• S
tand on platform.
• Cross arms in front of body and grasp
hand grips (right grip in left hand and
vice versa) with palms facing floor
and arms nearly straight.
• Stand up straight and bend
over slightly from hips until
arms are in front of body at a
90º angle to torso.
• L ift chest and pinch shoulderblades
together.
ACTION
• M
aintaining same slight bend in
arms, move elbows out and back,
crossing cables as you pull arms
back.
• Keep a 90º angle between upper
arms and sides of
torso.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion keeping rear
shoulder muscles tightened.
Bowflex Xtreme® 2 SE Owner’s Manual
25
Shoulder Exercises
Crossover Rear Deltoid Rows – Elbow Flexion
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and seat.
Center Cross Bar Pulleys should be
in narrow position.
Key Points:
• Maintain a 90º angle between upper arms
and sides of torso.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
• To work one arm at a time, place nonworking hand on top of bench for additional stabilization.
START
• S
tand on platform.
• Cross arms in front of body and
grasp hand grips (right grip in left
hand and vice versa) with palms
facing down and arms nearly
straight.
• Bend over slightly from hips (not
spine) and raise arms in front of
body, 90º to torso.
• Lift chest, stand up straight with
spine in good alignment and tighten
trunk ­muscles.
ACTION
• A
llowing arms to bend as you go,
move elbows outward and backward keeping a 90º angle between
upper arms and sides of torso.
• A
lways point forearms in the
direction of cables.
• M
ove until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened during
entire motion.
Crossover High Rear Deltoid Rows – Elbow Flexion
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Keep shoulderblades pinched together
and maintain good spinal alignment.
26
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand on platform, with knees
slightly bent.
• Cross arms and grab hand grips
with palms facing down, arms
straight (right hand on left hand
grip and vice versa).
• Stand up straight and slightly lean
back from hips.
• Lift chest and pinch shoulderblades together.
ACTION
• A
llowing arms to bend as you
go, move elbows out and back
keeping a 90º angle between
upper arms and sides of torso.
• A
lways point forearms in direction
of cables.
• M
ove until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened.
Shoulder Exercises
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)
Muscles worked:
ide shoulder muscles (middle
S
deltoids), top muscle of rotator cuff
(supraspinatus) and upper trapezius
muscles.
START
FINISH
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – use
squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• DO NOT swing arms upward or move
trunk.
START
• S
tand on platform facing outward.
Grasp hand grips with palms facing
each other.
• Attain good spinal posture and bend
forward slightly at hip (15 to 20º) by
keeping spine straight and sticking
rear end out. Do not bend at waist.
• Let arms hang directly in line with
cables.
• Elevate shoulders slightly toward
back of head.
ACTION
• R
aise arms out to sides to nearly
shoulder level.
• Keep side of arm/elbow facing out/
up throughout movement.
• Slowly bring arms into start position without relaxing.
Seated Forearm Lateral Shoulder Raise – Elbows Stabilized
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator cuff
(supraspinatus) and upper trapezius
muscles.
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips over elbows
Pulleys:
Squat Pulley Frame – narrow
position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• DO NOT swing arms upward or
move trunk.
START
• S
lide hand grips over forearms
until grip is cradled in elbow.
• Let upper arms hang in
line with cables and bend elbows
90º.
• Elevate shoulders slightly toward
the back of your head.
• Raise chest and pinch shoulderblades together.
• M
aintain a slight, ­comfortable,
arch in lower back.
ACTION
• R
aise arms out to sides to almost
shoulder level.
• Keep side of forearms/elbows
facing out/up throughout movement.
• Slowly bring arms to start
position without relaxing.
Bowflex Xtreme® 2 SE Owner’s Manual
27
Shoulder Exercises
Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)
Muscles worked:
Front part of shoulder muscles (front
­deltoids) and front part of middle deltoids.
START
FINISH
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat. Use platform pulleys.
Key Points:
• Keep chest lifted and abdominals tightened
throughout entire motion and maintain
good spinal alignment.
• Do not increase arch in lower back while
lifting arms.
START
• S
tand on platform facing outward
with knees slightly bent. You may
want to lean back against bench.
• K
eep chest up, ads tight and maintain a slight arch in
lower back.
• G
rasp hand grips with palms
facing machine and arms straight
at sides.
ACTION
• A
rms may be moved alternately or
together.
• K
eeping arms straight, move them
forward, then up to shoulder
height.
• S
lowly return arms beside
torso and repeat.
Seated Shoulder Press – Shoulder Adduction (and Elbow Extension)
Muscles worked:
Front portion of shoulder muscles
(front ­deltoids and front part of middle
deltoids), upper back muscles (upper
trapezius), and triceps.
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Keep abdominals tight throughout entire
motion and maintain good spinal alignment.
• Do not let the arch increase in the lower
back while pressing up.
28
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
it facing outward, knees bent and
feet flat on floor.
• Keep chest up, abs tight and maintain a slight arch in
lower back.
• G
rasp hand grips with palms
facing away from machine.
• R
aise hand grips to just above
shoulder level, keeping palms
facing forward.
ACTION
• S
traighten arms overhead,
focusing on moving elbows up
and in toward head.
• S
lowly return to starting position
keeping tension in front shoulder
muscles.
Shoulder Exercises
Shoulder Rotator Cuff – Internal Rotation
Muscles worked:
START
Front rotator cuff muscle
(subscapularis).
FINISH
Position:
Standing – facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar -wide position
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Motion should be slow and controlled.
• Do not rotate spine to get
additional range of motion. Try for pure
rotation of shoulder joint. More is not
better!
• Use light resistance only. Pick a resistance that you can perform
12-15 perfect reps.
• S
tand on platform with one
side toward machine. Maintain
good spinal alignment.
• Grasp hand grip with arm closest to
machine and draw upper arm into
side, keeping elbow bent 90º.
• Distance yourself from tower to
eliminate slack in cable.
• Use very light resistance.
ACTION
• R
otate forearm toward abdomen,
keeping elbow by side.
• S
lowly return to start position.
Shoulder Rotator Cuff – External Rotation
Muscles worked:
Rear portion of rotator cuff (infraspinatus,
teres minor muscles).
START
FINISH
Position:
Standing – facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Motion should be slow and controlled.
• Do not rotate spine to get additional
range of motion. Try for pure external
rotation of shoulder joint. More is not
better!
• Use light resistance only. Pick a
resistance that allows you to perform
12-15 reps.
START
• S
tand on platform with one
side toward machine. Maintain good
spinal alignment.
• U
sing arm furthest from rods, reach
across body, grasp hand grip nearest
you and draw
arm back into side. Keep elbow bent
90º.
• A
llow forearm to rest against
abdomen and elbow against
side, taking out some of the
slack or in cables.
ACTION
• R
otate forearm away from abdomen
and out to side, keeping elbow/upper
arm
by side.
• Slowly return to start position.
Bowflex Xtreme® 2 SE Owner’s Manual
29
Shoulder Exercises
Shoulder Extension – Elbows Stabilized
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles), muscles between
shoulderblades (middle trapezius,
rhomboid muscles) and triceps.
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
START
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not lose spinal alignment, keep
chest lifted.
• Keep lats tightened throughout
entire motion.
• Release shoulderblades at end of
each rep. Initiate new rep by retracting
shoulderblades.
• S
tand on platform, facing
machine, knees slightly bent, feet
flat on floor.
• Grasp hand grips with palms
facing floor.
• Tighten trunk muscles to stabilize
spine while maintaining a slight
arch in lower back.
ACTION
• I nitiate by pinching shoulderblades
together.
• C
ontinue movement by moving
hands in an arc, down and back
toward hips.
• S
lowly return to start position.
Shoulder Shrug – Scapular Elevation
Muscles worked:
Upper trapezius and associated smaller muscles
of region.
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not bend neck backward or forward while
raising shoulders.
• Do not slouch upon lowering
shoulders.
• Keep spine in good alignment through entire
motion.
• Make sure both shoulders raise evenly.
• For variation, bend forward slightly from hips, not
spine.
30
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand on platform facing machine.
• R
each down and grasp hand grips
with palms facing away.
• L et arms hang, extending toward
pulleys.
ACTION
• R
aise shoulders toward back of
head, making sure neck/head
does not move.
• Slowly reverse motion, keeping
upper trapezius muscles tight.
Shoulder Exercises
Scapular Protraction – Elbows Stabilized
Muscles worked:
Serratus anterior muscles, the muscles
on the side of the rib cage.
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
START
Remove Leg Extension and adjust seat height.
Key Points:
• Maintain a 90º angle between upper arms
and torso throughout the exercise.
• Keep elbows straight.
• Do not slouch forward in the upper spine to
further the motion. Maintain
a very slight arch in lower back
at all times.
• S
it grasp hand grips.
• Lie head back on bench and
­straighten arms to front.
• Be sure arms are in line with cables,
palms facing down and wrists
straight.
• Raise chest and pinch shoulderblades. Maintain a slight,
­comfortable, arch in lower back.
ACTION
• K
eeping arms straight and pointing in
the same direction of cables, slowly
move shoulderblades forward off
bench.
• Slowly return to start position.
• Movement is subtle and only occurs
in shoulder.
Scapular Depression
Muscles worked:
evelops lower trapezius
D
muscles, which stabilize and
move shoulderblades.
START
FINISH
Position:
Seated – facing outward
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Do not lose spinal alignment,
keep chest lifted.
START
• S
it facing outward, knees bent, feet
flat on floor.
• Grasp 50” Bent Lat Bar.
• Tighten trunk muscles to stabilize
spine while maintaining a slight arch
in lower back.
ACTION
• K
eeping arms straight, slide shoulderblades toward hips.
• When shoulderblades are fully
depressed, slowly return to start
position.
• Movement is subtle and only occurs
in shoulder.
Bowflex Xtreme® 2 SE Owner’s Manual
31
Shoulder Exercises
Crossover Seated Rear Delt Rows—Elbow Flexion
Muscles worked:
Anterior and Middle Deltoids
START
FINISH
Position:
Seated on the floor­—facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso during motion.
• Keep knees bent and feet braced against
the Standing Platform.
• Do not bend your torso forward.
• Keep shoulderblades pinched together
and maintain good spinal alignment.
START
• Cross your arms in front of you and
grasp the Hand Grips (right Grip
in left hand and vice versa), palms
facing toward the floor.
• Brace your heels against the end
of the Standing Platform.
• Lean back slightly and straighten
your arms.
• Raise your arms until they are in
front of your body at approximately
a 90° angle to your torso.
ACTION
• Allowing your arms to bend
as you go, move your elbows
outward and backward until
elbows are parallel with your
shoulders.
• Keep your forearms pointing in
the direction of the cables.
• Slowly return to the start
position. Do not relax the tension
in your shoulder muscles.
Scapular Retraction
Muscles worked:
Develops muscles between shoulderblades
(trapezius and rhomboids).
START
FINISH
Position:
Seated on floor, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Do not bend torso forward.
• Do not lose spinal alignment, keep chest
lifted.
• Do not pull with arm muscles.
32
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
it on floor facing machine.
• G
rab hand grips with palms facing
each other.
• P
lace heels against end of platform, bend hips and knees, arms
straight.
• L ift chest, sit up straight with spine
in good alignment and tighten
trunk ­muscles.
ACTION
• K
eeping arms straight, slowly
pinch shoulderblades together.
• W
hen shoulderblades are
fully retracted, slowly return
to start position.
Back Exercises
Good Morning
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
START
FINISH
Position:
Standing—facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
START
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back or
arms.
• Use a light resistance for this movement.
• Lift your head, keep your knees bent and
feet on Standing Platform.
• Grasp the Squat Bar with your
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately 90˚
from your hips (not your waist)
ACTION
• Initiate the movement by pushing
your hips forward.
• Slowly move your trunk until
you are in the standing position.
Back should be tightened when
reaching upright position
• Slowly return to the start position
without relaxing tension in your
legs.
Standing Low Back Extension – with Hip Extension
Muscles worked:
Muscles in lower back (erector spinae, deep
spinal muscles), lower back muscles, gluteus
maximus and hamstrings.
START
FINISH
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – standard position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep chest lifted and a very slight arch in
lower back at all times.
• Move from hips only, not waist. Do not
increase or decrease the arch in lower back
during the movement.
START
• S
tand facing out.
• Slide hand grips up over
fore­arms to elbows.
• B
end knees comfortably, cross arms
in front of chest and pull hand grips
tightly to chest.
• L ift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulderblades together slightly.
• L ean forward from hips, slightly
letting out tension in the cables.
ACTION
• K
eep chest lifted, move entire
torso up as a unit by pivoting at
hips.
• S
lowly return to start position
without slouching or changing
spinal alignment.
Bowflex Xtreme® 2 SE Owner’s Manual
33
Back Exercises
Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles) and triceps.
START
FINISH
Position:
Standing – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
• Keep lats tightened throughout
entire motion.
• Release shoulderblades at end of each rep.
Initiate new rep by depressing shoulderblades.
START
• S
tand on platform.
• Keep knees slightly bent and feet
flat on platform.
• Extend arms overhead and grasp
50” Bent Lat Bar, palms facing
down.
• Tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
ACTION
• M
ove hands in an arc down
toward legs.
• E nd with arms by sides,
pressing shoulderblades down,
completely tightening lats.
• C
ontrol the return to start position by slowly moving arms
overhead and ­releasing shoulderblades.
Standing Shoulder Pullover – with Hand Grips (Elbows Stabilized)
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles)and triceps.
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension:
Key Points:
• Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
• Keep lats tightened throughout entire
motion.
• Release shoulderblades at end of each rep.
Initiate new rep by depressing shoulderblades.
34
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand on platform.
• Keep knees slightly bent and feet
flat on platform.
• Extend arms overhead and grasp
Hand Grips, palms facing down.
• Tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
ACTION
• M
ove hands in an arc down
toward legs.
• E nd with arms by sides,
pressing shoulderblades down,
completely tightening lats.
• C
ontrol the return to start position by slowly moving arms
overhead and ­releasing shoulderblades.
Back Exercises
Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves biceps
group.
START
FINISH
Position:
Seated – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
START
• G
rasp 50” Bent Lat Bar, palms
facing down, and sit facing
machine.
• Position thighs under pulleys.
Sit upright with arms extending
up. You may position hips under
pulleys, but you must lean back
slightly from the hips.
• Maintain good spinal alignment,
chest lifted, abs tight and slight
arch in lower back.
ACTION
• P
ull shoulderblades down and
together while drawing elbows
down to front, and then in,
toward sides of body.
• A
t end of motion, arms should be
near (not touching) sides, shoulderblades fully depressed toward hips,
and forearms in line with cables
(not forward).
• S
lowly return to start position. Allow
arms and shoulderblades to move
up, w/o relaxing muscles.
Narrow Pulldowns with Hand Grips – Shoulder Extension (with Elbow Flexion)
Muscles worked:
L atissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves
biceps group.
START
FINISH
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
START
• G
rasp Hand Grips, palms facing
each other, and sit facing
machine.
• Position thighs under pulleys and
sit upright with arms extending
up. You may position hips under
pulleys but you must lean back
slightly from the hips.
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
ACTION
• P
ull shoulderblades down and
together while drawing elbows
down and then in, toward sides of
body.
• A
t end of motion, arms should be
near (not touching) sides, shoulderblades fully depressed toward
hips and forearms in line with
cables (not forward).
• S
lowly return to start position.
Allow arms and shoulderblades
to move up fully, without relaxing
muscles.
Bowflex Xtreme® 2 SE Owner’s Manual
35
Back Exercises
Bent Over Row
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves
biceps group.
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not bend neck backward or forward
while raising bar.
• Do not slouch when lowering
hand grips.
• Keep spine in good alignment through
entire motion.
START
• S
tand on platform. Reach down
and grasp hand grips, palms
facing each other.
• Let arms extend in direction
of pulleys.
• K
eep back flat and knees bent.
ACTION
• M
ove elbows back as you
bring hand grips to a point below
chest.
• Slowly reverse motion. Keep knees
bent and back flat.
Crossover Bent Over Row
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear part of middle deltoids).
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not bend neck backward or forward
while raising bar.
• Do not slouch when lowering
hand grips.
• Keep spine in good alignment through
entire motion.
36
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand on platform.
• Cross arms and reach down and
grasp hand grips, palms facing
back (left grip in right hand and
vice versa).
• Let arms extend in direction
of pulleys.
• K
eep back flat and knees bent.
ACTION
• M
ove elbows back as you bring
hand grips to a point below
chest.
• Slowly reverse motion. Keep
knees bent and back flat.
Back Exercises
Seated Lat Rows – Shoulder Extension (and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid muscles, which make up the large
pulling muscles of upper back.
Also involves biceps.
START
FINISH
Position:
Seated on ground, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Do not bend torso forward at any point.
• Do not lose spinal alignment – keep chest
lifted.
• Release shoulderblades at end of each rep
and initiate new rep by pinching shoulderblades.
START
• G
rab hand grips with palms facing
each other.
• Place heels against end of platform, bend knees comfortably.
• Sit up straight with spine in good
alignment.
ACTION
• P
inch shoulderblades together.
• P
ull upper arms down and back,
brushing past sides of the body
while ­keeping forearms pointing in
direction of cable.
• S
lowly return to start position.
Crossover Seated Lat Rows – Shoulder Extension (and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid muscles, which make up large
pulling muscles of upper back. Also
involves biceps.
START
FINISH
Position:
Seated on the ground, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not bend torso forward at any point.
• Do not lose spinal alignment, keep chest
lifted.
• Release shoulderblades at end of each
rep. Initiate new rep by pinching shoulderblades.
START
• C
ross arms and grasp hand grips
(right grip in left hand and vice
versa) with palms facing each
other.
• Place heels against end of platform,
bend knees comfortably.
• Sit up straight, spine in good alignment.
ACTION
• P
inch shoulderblades together.
• Pull upper arms down and back,
brushing past sides of body while
­keeping forearms pointing in
direction of cable.
• Slowly return to start position.
Bowflex Xtreme® 2 SE Owner’s Manual
37
Back Exercises
Reverse Grip Pulldown with Lat Bar
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Position:
Seated—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
START
• Grasp the Lat Pulldown Bar,
keeping your hands at shoulder
width with an underhand grip,
and then sit, with your arms
extending upward, muscles
relaxed and ready.
• You may position your thighs
directly beneath the pulleys, but
lean back slightly from hips.
ACTION
• Initiate the movement by pulling
your shoulderblades downward
and together, drawing your
elbows down toward your hips
and then inward into your trunk.
• The Lat Pulldown Bar may not
touch your chest.
• Forearms should stay in line with
the direction of the cables.
• Slowly return to the start position,
without relaxing the tension in
your shoulders.
Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear deltoid.
Also involves biceps group.
START
FINISH
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire motion.
38
Bowflex Xtreme® 2 SE Owner’s Manual
START
• G
rasp hand grips with an underhand
grip, at a comfortable width, then sit
on seat.
• Position thighs under pulleys and sit
upright with arms extending up. You
may position hips under pulleys but
you must lean back slightly from the
hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight, and a slight
arch in lower back.
ACTION
• P
ull shoulderblades down
and together while ­drawing elbows
down to sides, then in, toward body.
• A
t end of motion, arms should be
drawn near sides (although may not
be touching sides), shoulderblades
fully depressed towards hips and
forearms in line with direction of
cables.
• S
lowly return to start position
allowing arms and shoulderblades
to move up, without relaxing
muscles.
Back Exercises
Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves pectoralis major and
triceps.
START
FINISH
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
• Do not lean backward as you pull.
START
• C
ross arms, then grasp hand grips
with palms facing forward (right
grip in left hand and vice versa). Sit
on seat.
• Position thighs under pulleys and sit
up with arms extending upward. You
may position hips under pulleys but
you must lean back from hips (not
waist).
• Maintain good spinal alignment,
chest up, abs tight and a slight arch
in lower back.
ACTION
• P
ull shoulderblades down and
together while ­drawing elbows
out, away from sides.
• A
t end of motion, arms should be
drawn away from sides, shoulderblades fully depressed toward
hips, and forearms in line with
direction of cables.
• S
lowly return to start position.
Allow arms and shoulderblades
to move fully up, without relaxing
muscles.
Crossover Narrow Pulldowns – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
START
FINISH
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
START
• C
ross arms, then grasp hand grips
with palms facing each other (left
grip in right hand and vice versa).
Sit on seat.
• Position thighs under pulleys and
sit up with arms extending upward.
You may position hips under pulleys
but you must lean back from hips
(not waist).
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
ACTION
• P
ull shoulderblades down and
together while ­drawing elbows down
to sides, and then in, toward body.
• A
t end of motion, arms should be
drawn near sides (although not
touching sides), shoulderblades fully
depressed toward hips and forearms
up, in line with cables.
• S
lowly return to start position
allowing arms and shoulderblades
to move fully up, without relaxing
muscles.
Bowflex Xtreme® 2 SE Owner’s Manual
39
Back Exercises
Pulldowns—Shoulder Adduction (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Position:
Seated—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
START
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• To determine the appropriate grip width
for you, hold your arms straight out to
your sides at shoulder height. Bend your
elbows approximately 90°. Hands should
be no wider apart than your elbows.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
• Grasp the Lat Pulldown Bar
with an overhanded grip (palms
facing the floor), at the grip width
determined by following the
directions in the Success Tips.
• Keep your arms extended and
muscles relaxed and ready.
ACTION
• Initiate movement by pulling
shoulderblades together while
simultaneously drawing elbows
down and inward.
• The Lat Pulldown Bar may not
touch your chest. At the end of
the motion, arms should be near
your sides, shoulderblades fully
depressed.
• Keep forearms in line with
the Cables.
• Slowly return to start position.
Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
START
FINISH
Position:
Standing—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your lats tightened throughout the
entire motion.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Release your shoulderblades at the end
of each rep. Initiate each new rep by
depressing your shoulderblades.
• Keep your elbows nearly straight (do not
lock elbows) throughout exercise.
40
Bowflex Xtreme® 2 SE Owner’s Manual
START
• Grasp the Lat Pulldown Bar with
your palms facing down.
• Step back slightly, making sure
that there is enough movement
in the cable to complete your
sfull range of motion with
this exercise.
• Bend slightly from hips, lift
chest and tighten your abs to
stabilize spine.
ACTION
• Initiate the movement by
lowering your shoulder
blades, bringing them down
and together.
• Keep your arms straight, moving
your hands downward in an arc
and slowly in toward your thighs.
• Slowly return to the start position
without relaxing
muscle tension.
Back Exercises
Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
START
FINISH
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Maintain good spinal alignment, chest
lifted, abs tight and a slight arch in lower
back.
• Keep lats tightened throughout entire
motion.
• Do not let grips touch chest.
START
• H
old arms out to sides at shoulder
height. Bend elbows 90º, hands
slightly less than elbow width.
• Grasp hand grips at same width as
above, then sit down with
arms extending upward.
• You may position hips under pulleys
but only lean back slightly from hips
(not the waist).
ACTION
• Pull shoulderblades down
and together while drawing elbows
down to sides, then in, toward trunk.
• A
t end of motion, arms should be
drawn near sides (not touching
sides), shoulderblades fully
depressed toward hips and forearms
up in line with cables.
• S
lowly return to start position. Allow
arms and shoulderblades to move
up, w/o relaxing muscles.
Seated Wide Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
START
FINISH
Position:
Seated – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire motion.
• If you can’t complete the exercise with hands in the
wide position, bring hands closer together.
START
• G
rasp 50” Bent Lat Bar at a
comfortable, wide grip, then sit
with arms extending up.
• You may position hips under pulleys
but you must lean back slightly
from hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
ACTION
• P
ull shoulderblades down
and together while drawing elbows
down to sides, then in, toward trunk.
• 50” Bent Lat Bar may not touch
chest, but, at end of motion, arms
should be drawn near sides (not
touching sides), shoulderblades fully
depressed toward hips and forearms
up in line with cables.
• Slowly return to start position,
Allow arms and shoulderblades to
move fully upward, without relaxing
muscles.
41
Arm Exercises
Triceps Pushdown – Elbow Extension
Muscles worked:
START
Triceps
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise and
control motion on the way up.
• Maintain good posture by keeping chest
lifted and abs tight. Maintain a very slight
arch in the lower back.
• S
tand on platform.
• Grasp hand grips at shoulder width,
palms down.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabilize spine. Maintain a slight arch in
lower back.
ACTION
• K
eep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
Triceps Hammer Pushdown – Elbow Extension
Muscles worked:
Triceps
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise and
control motion on the way up.
• Maintain good posture by keeping chest
lifted and abs tight. Maintain slight arch
in lower back.
42
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand on platform.
• Grasp hand grips at shoulder width,
with grips in vertical hammer position.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabilize spine. Maintain a slight arch in
lower back.
ACTION
• K
eep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
Arm Exercises
Triceps Pushdown – with Bent Lat Bar (Elbow Extension)
Muscles worked:
START
Triceps
FINISH
Position:
Standing – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and Seat
START
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise and
control motion on the way up.
• Maintain good posture by keeping chest
lifted, abs tight. Maintain a very slight arch
in lower back.
• S
tand on platform.
• Grasp 50” Bent Lat Bar at shoulder
width, palms down.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over from hips, so shoulders
are over hands. Lift chest and
tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
ACTION
• K
eep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
Single Arm Pushdown—Elbow Extension
Muscles worked:
Triceps
START
FINISH
Position:
Standing—facing machine
Accessory:
Hand Grips
Pulleys:
Lat Cross Bars
Leg Extension:
Removed
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Standing Platform.
START
ACTION
• Grasp one Hand Grip, palm
facing downward.
• Stand approximately 1-2 feet
from Lat Tower (adjust for
comfort), but keeping feet on
Standing Platform.
• Bring your arm in front of you,
Hand Grip at chest level.
• Bend over slightly from hips, so
that your shoulder is directly
over your hand.
• Keeping your upper arm
stationary, elbow next to trunk,
slowly push your arm downward
in a gentle arc until your hand is
near top of the thigh.
• Keeping your triceps tightened,
slowly reverse the arcing motion,
bringing the Hand Grip back to
the start position.
Bowflex Xtreme® 2 SE Owner’s Manual
43
Arm Exercises
Triceps Extension – Elbow Extension
Muscles worked:
Triceps
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Keep upper arms/shoulders motionless.
• Keep wrists straight.
• Tighten triceps throughout
exercise and control motion on
the way down.
START
• B
end knees and place feet
flat on floor.
• Reach behind and grasp one or
both of the hand grips, palms
facing away.
• Keep elbows above shoulders,
directly in line with cables, palms
facing out, wrists straight.
• Raise chest and pinch shoulderblades together. Maintain a slight,
comfortable, arch in lower back.
ACTION
• K
eep upper arm stationary. Slowly
straighten elbows allowing hands
to move in arcing motion above
head.
• S
lowly reverse arcing motion until
elbows are bent again.
Cross Triceps Extension
Muscles worked:
Triceps
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
• Keep upper arm motionless.
• Keep wrist straight.
• Tighten triceps throughout
exercise and control motion
on the way down.
• Keep knees bent and feet flat
on floor.
44
Bowflex Xtreme® 2 SE Owner’s Manual
START
• R
each over shoulder and grasp a
hand grip. Using the Hammer Grip,
bend elbow until hand is in front of
chest, palm down.
• Lay head back against bench and
­straighten arm to front.
• W
ith free hand, lightly grasp back
of arm near elbow, to stabilize
working arm.
• R
aise chest and pinch shoulderblades together. Maintain a slight
arch in lower back.
ACTION
• K
eep upper arm stationary. Bend
elbow, moving hand in arcing
motion across chest.
• S
top motion when arm is straight,
then slowly reverse arc motion
until elbow is back in start position.
Arm Exercises
Hammer Triceps Extension – Elbow Extension
Muscles worked:
START
Triceps
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust seat
height.
START
• B
end knees. Place feet flat
on platform.
• R
each behind and grasp one
or both of the hand grips in the
vertical hammer grip position.
• K
eep elbows above shoulders,
directly in line with cables, palms
facing down, wrists straight.
• R
aise chest and pinch shoulderblades
together. Maintain a slight, comfortable, arch in lower back.
Key Points:
• Keep upper arms/shoulders
motionless.
• Keep wrists straight.
• Tighten triceps throughout
exercise and control the motion
on the way down.
ACTION
• K
eep upper arm stationary. Slowly
straighten elbows, allowing hands
to move in arching motion above
head.
• Slowly reverse arcing motion until
elbows are bent again.
“Rope” Pushdown—Elbow Extension
Muscles worked:
START
FINISH
Triceps
Position:
Standing—facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
START
• Distance yourself from the Lat
Tower, but keep your feet on the
Standing Platform.
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa), using the
hammer grip position.
• Bring hands toward each other,
in front of you, until they are
positioned as if grabbing a rope.
• Keep your elbows bent, upper
arms at your sides.
ACTION
• Keeping your upper arms
stationary, elbows next to trunk,
slowly straighten your arms
downward, in a gentle arc,
until hands are near tops of
your thighs, hands and elbows
straightened and directly in line
with shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Hand Grips back to
the start position.
Bowflex Xtreme® 2 SE Owner’s Manual
45
Arm Exercises
Triceps Kickback
Muscles worked:
Triceps
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Maintain spinal alignment.
• Keep arm at side and wrist straight
throughout entire motion.
• Tighten triceps throughout exercise and
control motion.
• Keep palms facing upward.
START
• S
tand on platform.
• Keep chest lifted and maintain a
slight arch in lower back.
• Support yourself with one arm
on the horizontal bar and grasp
a hand grip with free hand, palm
­facing backward.
• Draw elbow back so upper arm is
beside body, elbow bent approximately 90º.
ACTION
• S
traighten elbow while keeping
upper arm completely still.
• When arm is straight, slowly return
to start position.
Hammer Triceps Kickback
Muscles worked:
Triceps
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Maintain spinal alignment.
• Keep arm at side and wrist straight
throughout motion.
• Tighten triceps throughout exercise and
control motion.
• Maintain Hammer Grip throughout exercise.
46
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand on platform.
• Keep chest lifted and maintain a
slight arch in lower back.
• Support yourself with one arm on
horizontal bar and grasp a hand
grip in the vertical hammer grip
position with free hand, palm
­facing in.
• Draw elbow back so upper arm
is beside body and elbow bent
approximately 90º.
ACTION
• S
traighten elbow while keeping
upper arm completely still.
• When arm is straight, slowly return
to start position.
Arm Exercises
Resisted Dip – Elbow Extension
Muscles worked:
START
Triceps
FINISH
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Keep back straight and knees
slightly bent.
• Keep the abdominals tight throughout
the entire motion and maintain good
spinal alignment.
• S
tand on the platform facing away
from machine. Reach back and
grab hand grips with thumbs on
inside toward body.
• C
able should be between arm and
body.
• U
pper arms should be at a 90º
angle from torso.
ACTION
• S
traighten arms down, focusing on
moving elbows down and inward
toward hips.
• Slowly return to start position
keeping tension in back shoulder
muscles.
Biceps Curl – Elbow Flexion (in Supination)
Muscles worked:
Biceps
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep elbows at sides.
• Keep wrists straight.
• Keep trunk muscles tight and maintain a
very slight arch in lower back.
START
• S
tand on platform.
• B
end down and grasp hand grips
with palms forward.
• S
tand with upper arms by sides.
Lift chest, tighten abs and maintain a slight arch in lower back.
ACTION
• C
url hand grips forward, then up,
and then in toward shoulders
while keeping elbows at sides and
upper arms completely still.
• S
lowly lower to start position
by performing the same arcing
motion.
Bowflex Xtreme® 2 SE Owner’s Manual
47
Arm Exercises
Standing Biceps Curl—Elbow Flexion (in supination)
Muscles worked:
START
FINISH
Biceps
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your chest lifted, abs tight and a
very slight arch in your lower back.
• Keep your elbows at your sides and your
wrists straight.
START
ACTION
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, keeping your arms by
your sides, elbows loose.
• Keeping your upper arms
stationary and your elbows at
your sides, slowly curl the Hand
Grips forward, then upward and
in towards your shoulders.
• Slowly reverse the arcing motion
bringing your hands back to the
start position.
Hammer Biceps Curl—Elbow Flexion (in supination)
Muscles worked:
START
FINISH
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing outward
Accessory:
Hand Grips in “Hammer” Hold (see Page 10)
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on the
Standing Platform
• Keep your chest lifted, shoulders pinched
together, and a very slight arch in your
lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
48
Bowflex Xtreme® 2 SE Owner’s Manual
START
ACTION
• Reach down and grasp the Hand
Grips using the Hammer hold.
Press your upper arms into your
sides and bend your elbows until
they are at 90˚ angles.
• Straighten your spine, keeping
your upper arms by your sides,
elbows loose.
• Keeping your upper arms
stationary and your elbows at
your sides, slowly curl the Hand
Grips forward, then upward and
in towards your shoulders.
• Slowly reverse the arcing motion
bringing your hands back to the
start position.
Arm Exercises
Concentration Biceps Curl – Elbow Flexion (in Supination)
Muscles worked:
START
Biceps
FINISH
Position:
Standing – right or left side facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Keep elbow pointing toward floor
at all times.
• Keep wrist straight.
• Bend at hips, not at the waist.
• Keep back straight, chest up
and maintain a very slight arch in lower
back.
• S
tand on platform, one side
toward machine.
• With hand closest to Power Rod­®
resistance rods­, grasp hand grip.
• K
eeping back straight, bend at
hips and knees, until trunk is
parallel to floor. Place uninvolved
hand on thigh to help stabilize.
ACTION
• C
url hand grip away from cable,
then up toward shoulder while
keeping upper arm completely
motionless and elbow pointing
toward the floor at all times.
• S
lowly return to start position
performing the same arc of
motion.
Reverse Curl – Elbow Flexion (in Pronation)
Muscles worked:
eep arm muscle(brachialis).
D
Also the front forearm muscle (brachioradialis) and biceps.
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – with squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep elbows at sides.
• Keep wrists straight.
• Keep trunk muscles tight and
maintain a very slight arch in
lower back.
START
• S
tand on platform.
• Bend down and grasp hand grips
with palms facing
backward.
• Stand with arms by sides.
• Lift chest, tighten abs and maintain
slight arch in
lower back.
ACTION
• K
eeping palms facing down,
slowly curl hand grips forward,
then up, then in toward
shoulders while keeping elbows
at sides and upper
arms completely still.
• Slowly lower to start position.
Bowflex Xtreme® 2 SE Owner’s Manual
49
Arm Exercises
Barbell Biceps Curl – Elbow Extension
Muscles worked:
START
Biceps
FINISH
Position:
Standing – facing machine
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Keep elbows at sides.
• Keep wrists straight.
• Keep trunk muscles tight and maintain a
very slight arch in lower back.
• S
tand on platform.
• B
end down and grasp squat bar
with palms facing forward.
• S
tand with upper arms by sides
(although not pressed tightly). Lift
chest, tighten abs and maintain a
slight arch in
lower back.
ACTION
• C
url squat bar forward, then up,
and then in toward shoulders
while keeping elbows at sides and
upper arms completely still.
• S
lowly lower to start position by
performing same arcing motion.
Reverse Barbell Biceps Curl – Elbow Extension
Muscles worked:
Biceps
START
FINISH
Position:
Standing – facing machine
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep elbows at sides.
• Keep wrists straight.
• Keep trunk muscles tight and maintain
a very slight arch in lower back.
50
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand on platform.
• B
end down and grasp squat bar
with palms facing down.
• S
tand with upper arms by sides
(although not pressed tightly). Lift
chest, tighten abs and maintain a
very slight arch in lower back.
ACTION
• C
url wrists back to bring squat
bar forward, then up, and then in
toward shoulders while keeping
elbows at sides and upper arms
completely still.
• S
lowly lower to start position by
performing same arcing motion.
Arm Exercises
Seated Biceps Curl – Elbow Flexion (in Supination)
Muscles worked:
START
Biceps
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
START
Key Points:
• Do not rock upper body while bending
elbow.
• Keep wrists straight.
• Keep chest lifted, trunk muscles tight
and maintain a very slight arch in
lower back.
• G
rasp hand grips, arms at sides
with forearms near thighs.
• Maintain correct spinal
alignment.
ACTION
• C
url forearms toward upper arms,
keeping upper arms completely
still.
• Slowly return to start position
without relaxing biceps.
Seated Biceps Hammer Curl – Elbow Flexion
Muscles worked:
Biceps muscles and brachioradialis.
START
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not rock upper body while bending
elbow.
• Keep wrists straight.
• Keep chest lifted, trunk muscles tight
and maintain a very slight
arch in lower back.
START
• G
rasp hand grips in vertical
hammer grip position, arms at
sides, forearms near thighs.
• Maintain correct spinal
alignment.
ACTION
• C
url forearms toward upper arms,
keeping upper arms completely
still.
• Slowly return to start position
without relaxing biceps.
Bowflex Xtreme® 2 SE Owner’s Manual
51
Arm Exercises
Arm Opposition Push-Pull
Muscles worked:
START
Biceps; Brachialis; Brachioradialis
FINISH
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar and Squat Pulley Frame
Leg Extension:
Removed
START
Success Tips
• Lift your chest and keep your
knees slightly bent and feet on
Standing Platform.
• For this exercise, one Hand Grip is
attached to a Lat Cable and one Hand
Grip is attached to a Squat Cable.
Alternate sides to build muscle evenly.
• Keep your upper body motionless, elbows
at your sides and your wrists straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
• Grasp the Hand Grips, keeping
the one attached to the Lat
Tower in an overhand grip and
the one attached to the Squat
Cable in an underhand grip.
• Straighten the Squat Cable arm
and bend the Lat Cable arm at a
90° angle from your upper arm.
ACTION
• Slowly raise the Squat Cable arm
while simultaneously lowering
the Lat Cable arm, until each
arm has reached full possible
extension in opposition to each
other.
• Slowly reverse, returning to start
position.
Upper Body Opposition Push-Pull
Muscles worked:
Middle Deltoids; Supraspinatus;
Trapezius; Biceps; Abs
START
FINISH
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar and Center Cross Bar
Leg Extension:
Removed
Success Tips
• Lift your chest and keep your knees bent
and feet on Standing Platform.
• For this exercise, one Hand Grip is
attached to a Lat Cable and one Hand
Grip is attached to a Rod Cable. Alternate
sides to build muscle evenly.
• Keep your upper body motionless, elbows
at your sides and your wrists straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
52
Bowflex Xtreme® 2 SE Owner’s Manual
START
• Grasp the Hand Grips, keeping
the one attached to the Lat
Tower in an overhand grip and
the one attached to the Rod
Cable in an underhand grip.
• Bend your forearms at a 90°
angle from your upper arms,
which should be at 90° angles
from your torso.
ACTION
• Slowly raise the Rod Cable arm
while simultaneously lowering
the Lat Cable arm, until each
arm has reached full possible
extension in opposition to
each other.
• Slowly reverse, returning to
start position.
Arm Exercises
Wrist Extension
Muscles worked:
Back and top parts of forearms.
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Move slowly and keep tension in back of
forearms at all times.
• Perform this exercise one arm
at a time to make it easier to focus
and isolate the back of forearms,
or perform it with both arms
simultaneously to save time.
START
• S
tand on platform, knees slightly
bent.
• G
rasp hand grips, palms facing
down. Rest mid-forearms
against sides with elbows flared
out.
• R
aise chest, tighten trunk
muscles and maintain a slight
arch in lower back.
ACTION
• S
lowly curl back of fists toward
forearms.
• Slowly return to start position.
Wrist Curl – with Wrist Flexion
Muscles worked:
Front part of forearms. Also increases
the strength of grip and isometrically
challenges biceps.
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame Removed
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Move slowly and keep tension in front of
forearm at all times.
• Do not increase or decrease bend in
arms, perform the entire motion at wrist.
• Do not rock body. Keep chest lifted, abs
tight and maintain a slight arch in lower
back.
START
• S
tand on platform.
• B
end down and grasp hand grips,
palms facing forward, fingertips
down.
• S
tand with upper arms and elbows
by sides.
• L ift chest, tighten trunk muscles
and maintain a slight arch in
lower back.
• B
end arms 90º, palms up. Hold
position throughout entire exercise.
ACTION
• S
lowly curl fists towards front of
forearms.
• Keeping forearms still, slowly let
fists return to start position.
Bowflex Xtreme® 2 SE Owner’s Manual
53
Abdominal Exercises
Trunk Rotation
Muscles worked:
ost of trunk muscles. Note: rotation is limited
M
in the spine and should be performed
with minimal resistance, in proper alignment.
START
FINISH
Position:
Seated, facing outward left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension
Key Points:
Failure to perform this exercise correctly
could result in injury. Use only low
weight Power Rods.
• Keep chest lifted and maintain good spinal
alignment with a slight arch in lower back.
• Keep hands centered in front of middle of
chest and shoulderblades pinched together.
Make sure all of motion occurs in torso.
• Move only as far as muscles will take you and
eliminate uncontrolled momentum.
START
• S
itting sideways on seat with
one side facing machine, grasp
hand grip closest to you with both
hands.
• Raise both arms up to shoulder
level, centered in front of middle
chest.
• Keep elbows slightly bent.
• Lift chest, pinch shoulderblades
together, tighten abs and maintain
a slight arch in lower back.
ACTION
• T ighten entire ab area and slowly
rotate rib cage/arms away from
cables (30 – 40º),
as if rotating with a rod through
middle of spine.
• Slowly return to start position.
Seated (Resisted) Oblique Abdominal Crunch
Muscles worked:
External obliques on resistance side and
internal obliques on opposite side.
START
FINISH
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Abdominal bar
Before You Begin:
Remove Leg Extension
Key Points:
• Allow exhalation up and inhalation down,
don’t exaggerate it.
• Do not lift head/chin. head should follow rib
motion, not lead, allowing you to maintain
normal neck posture.
• Tighten abs throughout range of motion. Do
not let abs relax until
set is over.
• MOVING SLOWLY to eliminate momentum is
critical.
54
Bowflex Xtreme® 2 SE Owner’s Manual
START
• P
lace seat in lowest position.
• Attach the Abdominal Crunch
Shoulder Harness by snapping a
hook to each of the D rings. Place
the harness on your shoulders
letting the handles hang over your
chest. Grab both handles. With high
resistance, a cross arm oppositehandle grip may be used.
• Lower back can start flat or in a
normal arch, knees and hips bent,
feet flat on floor.
ACTION
• T ighten abs before you move,
focusing on area from side of ribs
to front of pelvis on the same side.
• Slowly move diagonally,
rotating and curling torso,
with the side of ribs directed
toward front of pelvis.
• Move as far as you can, without
moving hips or lower back from
bench.
• Slowly reverse motion returning to
start position without resting.
Abdominal Exercises
Seated (Resisted) Abdominal Crunch – Spinal Flexion
Muscles worked:
bdominal area including upper and lower
A
front abs (rectus abdominus)
and side abs (obliques).
START
FINISH
Position:
Seated – facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Abdominal bar
Before You Begin:
Remove Leg Extension
Key Points:
• Allow exhalation up and inhalation down,
but don’t exaggerate it.
• Do not lift head/chin. Your head should
follow rib motion, not lead, allowing you to
maintain normal neck posture.
• Tighten abs throughout range of motion. Do
not let abs relax until
set is over.
• MOVING SLOWLY to eliminate momentum
is critical.
START
• A
ttach the Abdominal Crunch
Shoulder Harness by
snapping one hook to each of the
D rings. Place the harness on your
shoulders letting the handles hang
over your chest. Grab both handles.
With high resistance, a cross arm
opposite-handle grip may be used.
• L ower back can start out flat or in
normal arch, knees and hips bent
and feet flat on floor.
START
ACTION
• T ighten abs and curl only torso,
slowly moving ribs toward hips.
Move as far as you can without
moving hips or neck. LOWER
BACK SHOULD NOT LOSE
CONTACT WITH BENCH when
fully crunched.
• Slowly reverse motion returning to
start position without relaxing.
FINISH
START
ACTION
Bowflex Xtreme® 2 SE Owner’s Manual
55
Leg Exercises
Leg Extension
Muscles worked:
ll muscles on front of upper thigh
A
­(quadriceps muscle group).
START
FINISH
Position:
Seated – facing outward
Accessory:
Leg Extension
Pulleys:
Squat Pulley Frame
Before You Begin:
Adjust seat height
Key Points:
• Use slow controlled motion. Do not “kick”
into extension.
• Do not let knees rotate out during exercise.
Keep kneecaps pointing up and forward.
START
• S
it on seat facing away from
machine with knees near
pivot point and lower roller pads
on shins.
• Adjust thighs to hip width, pointing
knee caps to front.
• Grasp sides of seat.
• Sit up straight with chest lifted,
abs tight and a slight arch in
lower back.
ACTION
• T ighten quads and straighten
legs by moving feet forward, then
upward until legs are completely
straight and kneecaps are
pointing up toward the ceiling.
• Slowly return to start position
keeping tension in quads during
movement.
Squat
Muscles worked:
All muscles of legs and buttocks (gluteus
maximus).
START
FINISH
Position:
Standing – facing outward
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure you do not bend waist or
lower back.
• Keep abs tight throughout entire exercise.
• Keep knees pointed straight out in front
of you.
• Never step off platform while under
resistance.
56
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand on platform, feet shoulder
width apart.
• Squat down and place squat bar
across shoulders. Adjust strap on
bar to make sure you have resistance at start of movement.
• Keep spine in good posture, with
chest lifted, abs tight and maintain
a very slight arch in lower back.
ACTION
• S
lowly rise to standing position.
Keep knees slightly bent.
• Slowly return to start position. Do
not allow knees to exceed
a 90º angle.
Leg Exercises
Standing Hip Extension – Knee Bent
Muscles worked:
START
Buttocks area ­(gluteus maximus).
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Make sure all motion occurs at hip,
NOT waist or lower back.
• Keep abs tight throughout entire
exercise.
• Maintain exactly the same bend in
the knee of moving leg throughout
entire exercise.
• S
ecure hand grip around arch of
foot. Keep this leg bent at approximately 90º.
• Hold onto seat back pad to stabilize yourself.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.­
ACTION
• T ighten glutes. Extend hip by
moving entire leg backward.
• S
lowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• S
lowly return to start position.
Standing Hip Extension – Knee Extended
Muscles worked:
Buttocks area ­(gluteus maximus).
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure all motion occurs at hip, NOT
waist or lower back.
• Keep abs tight throughout entire exercise.
• Keep leg in same position – slightly
away from body’s midline through entire
exercise.
START
• S
ecure hand grip around arch of
foot. Move leg very slightly away
from midline – enough
to move leg freely.
• V
ery slightly bend knee of support
leg.
• H
old onto seat back pad to stabilize yourself.
• K
eep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
ACTION
• T ighten glutes. Extend hip by
moving entire leg backward.
• Slowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• Slowly return to start position.
Bowflex Xtreme® 2 SE Owner’s Manual
57
Leg Exercises
Leg Kickback – Hip and Knee Extension
Muscles worked:
Buttocks area ­(gluteus maximus).
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grip on arch
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not allow waist, lower back or
supportive hip to move.
• Keep abs tight throughout entire
exercise.
START
• S
ecure cuff around arch of foot.
Keep this leg bent at approximately 90º.
• Hold onto seat back pad to stabilize yourself.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
ACTION
• E xtend entire leg backward,
straightening knee.
• Slowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• Slowly return to start position.
Hip Flexion – Knee Flexion
Muscles worked:
Muscles on front of hips (iliopsoas,
rectus femoris).
START
FINISH
Position:
Standing to the left or right of machine
facing away
Accessory:
Hand Grip on ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure all motion occurs at hip,
NOT waist or lower back.
• Keep chest lifted and trunk muscles
tight throughout entire exercise.
• Allow lower leg to hang in the direction
of cable at all times.
58
Bowflex Xtreme® 2 SE Owner’s Manual
START
• U
se Center Cross Bar as a
stabilizer.
• Secure a hand grip around one of
ankles.
• Straighten, but do not lock, knee of
support leg.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
ACTION
• L ift knee up and in
toward torso.
• Allowing knee to bend as you
move, bring knee up as far as you
can, without allowing ANY movement to occur at waist or lower
back.
• Slowly return to start position
without resting leg muscles.
Leg Exercises
Dead Lift
Muscles worked:
Buttocks area ­(gluteus maximus).
START
FINISH
Position:
Standing – facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure to keep back flat –
do not arch.
• Lift with legs, not your back or arms.
• Keep knees bent and head up.
START
• F acing away from machine, grip
squat bar using one hand with
an underhand grip and the other
hand with an overhand grip.
• Keep legs bent at 90º. Bend over
30-45º from hips (not waist).
• Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
ACTION
• P
ush up with legs.
• Slowly move up until you are in the
standing position.
• Slowly return to start position.
Stiff Leg Dead Lift
Muscles worked:
Buttocks area ­(gluteus maximus)
and hamstrings.
START
FINISH
Position:
Standing – facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure to keep your back flat – do
not arch.
• Your motion is entirely at the hips NOT
the waist.
• Keep knees slightly bent and
head up.
• Use light weight.
START
• S
tand on platform. Grasp squat
bar with palms facing down.
• Keep legs very slightly bent.
• Bend 90º from hips (not waist).
• Keep spine in good posture, chest
lifted and abs tight. Maintain a
slight arch in lower back.
ACTION
• P
ush hips forward.
• Slowly move trunk up until
you are in standing position.
Glutes should be tight when
reaching standing position.
• Slowly return to start position.
Bowflex Xtreme® 2 SE Owner’s Manual
59
Leg Exercises
Standing Hip Adduction
Muscles worked:
START
Insides of thighs (adductor muscle
groups). Also, the outside of hip
(gluteus medius) on support leg.
FINISH
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
START
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not use exercise for losing fat from thighs.
Use it to develop hip strength and stability.
• Do not cross attached leg in front of standing/
support leg. Use a small range of motion.
More is not better.
• Keep spine straight and hips level. Try not to
raise hips when raising leg to side or drop the
hip when returning to start position.
• S
tand to one side of platform with
one side near machine. Slide
a hand grip over ankle nearest
machine (inside leg).
• S
tand straight, lift chest, tighten abs
and maintain a slight arch in lower
back.
• A
djust position away from machine
so there is room to move attached
leg toward pulley.
ACTION
• S
lowly allow attached leg to move
in toward support leg (30-45º),
keeping hips and spine still.
• Slowly draw leg back to start position.
Standing Hip Abduction
Muscles worked:
Sides of hips (gluteus medius), especially on
the standing/support side.
START
FINISH
Position:
Stand to left or right of machine –
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not use this exercise for losing fat from
hips. It will not make hips smaller. Use it to
develop hip strength and stability.
• Use a small range of motion. More is not
better.
• Keep spine straight and hips level. Try not to
raise hips when raising leg
to the side.
60
Bowflex Xtreme® 2 SE Owner’s Manual
START
• S
tand to one side of platform with
one side near machine. Slide
hand grip to ankle furthest from
machine (outside leg).
• S
tand up straight, lift chest, tighten
abs and maintain a slight arch in
lower back.
• A
djust position so there is some
resistance in cables.
ACTION
• S
lowly move attached leg out to
side away from pulley (30-45º),
­keeping hips and spine still.
• Slowly return to start position
without relaxing muscles.
Leg Exercises
Calf Raise – Ankle Plantarflexion (Knee Stabilized)
Muscles worked:
Lower leg or calf (gastrocnemius,
soleus).
START
FINISH
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not lose contact between
the balls of feet and the frame
as you push.
• Do not change hip or knee
position, ONLY ankle motion should
be allowed.
START
• S
tand with toes on platform and
heels hanging over edge.
• Use hand grips in both hands as
resistance and a balance stabilizer.
• Lift chest, tighten abs and maintain a slight arch in
lower back.
ACTION
• S
lowly press balls of feet into platform and lift heels up.
• Slowly return to start position.
Single Leg Calf Raise—Ankle Plantarflexion (knee stabilized)
Muscles worked:
START
FINISH
Gastrocnemius; Soleus
Position:
Standing—facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Platform—Standard Pulley
Leg Extension:
Removed
Success Tips
• Do not lose contact with the balls of
your foot and the Standing Platform
during motion.
• Keep your chest lifted, spine aligned, abs
tight and a slight arch in your lower back.
• Do not lift your hips or excessively arch
your back.
• Do not change hip or knee
position—ONLY ankle motion should be
used.
START
• Stand on one foot, with your toes/
balls of feet on the Standing
Platform, heels hanging over the
edge.
• Use the Hand Grips in both hands
as resistance and as a balance
stabilizer.
• Keep the unused leg out of
the way, do not use it to build
momentum.
ACTION
• Slowly press the ball of your foot
into the Standing Platform and lift
your heel upward.
• Then, maintaining tension, slowly
return to the start position.
Bowflex Xtreme® 2 SE Owner’s Manual
61
Muscle Chart
Sternocleidomastoid
Trapezius
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Serratus Anterior
Rectus Abdominus
Posterior Deltoid
Infraspinatus
Teres Major
Flexor Digitorum
Superficialis
Triceps
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Iliopsoas
Adductor
Magnus
Pectineus
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Tibialis Anterior
62
Bowflex Xtreme® 2 SE Owner’s Manual
Adductor Longus
Iliotibial Tract
Gracilis
Sartorius
Gastrocnemius
Soleus
Biceps
Femoris
Semitendinosus
Semimembranosus
Exercise Log
Please feel free to make copies of this chart to continue your exercise log.
DATE
EXERCISE
DATE
DATE
DATE
DATE
DATE
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
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Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
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Bowflex Xtreme® 2 SE Owner’s Manual
63
Exercise Log
DATE
EXERCISE
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
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Resistance
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Reps
Resistance
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Reps
Resistance
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Reps
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Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
64
Bowflex® Body Leanness Program
DATE
DATE
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Bowflex® 6-Week Satisfaction Guarantee
We want you to know that Bowflex Xtreme® 2 SE home gym is a superior product. Your
satisfaction is guaranteed.
If, for any reason, you are not 100% satisfied with your Bowflex Xtreme® 2 SE home gym,
please follow the instructions below to return your merchandise and receive a refund of the
purchase price, less shipping and handling.
1. C
all a Bowflex® Representative at 1-800-605-3369 for a Return Authorization Number.
Return Authorization will be granted if:
a. Y ou purchased your Bowflex Xtreme® 2 SE home gym directly from Nautilus, Inc.;
and
b. Y ou are calling within 6 weeks of the delivery date of your merchandise.
2. A
ll returned merchandise must be properly packaged in the original boxes and in good
condition. Returns should be shipped to the address given to you by the Bowflex®
Representative.
OTE: You are responsible for return shipping and for any damage or loss to
N
merchandise that occurs during return shipment. We highly recommend that you
insure your shipment.
3. Please mark all boxes clearly with:
• Return Authorization Number
• Your Name
• Your Address
• Your Phone Number
Boxes without this information clearly marked on the outside may be refused.
4. Please make copies of your original invoice and put one in each box of merchandise.
Nautilus, Inc. must receive your shipment within two weeks from the date the Bowflex®
Representative issued you your Return Authorization Number.
Refunds may be denied or delayed
if these instructions are not completely followed.
This Bowflex® Satisfaction Guarantee applies only to merchandise purchased by
consumers directly from Nautilus, Inc. This guarantee does not apply to sales made by
dealers or distributors.
Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, customerservice@bowflex.com | Asia Pacific & Latin America (360)
859-5180, technics-APLA@nautilus.com | Printed in China | © 2008 Nautilus, Inc., All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.
com) trademarks include NAUTILUS®, BOWFLEX®, XTREME®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective owners.