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... hand, ankle, or wrist. Caution: • Before using the Lat Cross Bar, make sure that all fasteners are securely fastened to the regular Bowflex® cables and the Bent Lat Bar, Squat Bar or Hand Grips. • Always use the Bent Lat Bar holders to support the Bent...foot or ankle and tighten by sliding the grip back toward the cuff. Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. How To Use Your Bowflex Conquest™ Home Gym Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your legs, thighs, calves, etc.
... hand, ankle, or wrist. Caution: • Before using the Lat Cross Bar, make sure that all fasteners are securely fastened to the regular Bowflex® cables and the Bent Lat Bar, Squat Bar or Hand Grips. • Always use the Bent Lat Bar holders to support the Bent...foot or ankle and tighten by sliding the grip back toward the cuff. Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. How To Use Your Bowflex Conquest™ Home Gym Accessories and Equipment Hand Grips: The Hand Grips fit snugly around your legs, thighs, calves, etc.
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Warm Up / Cool Down Aerobic Rowing - Anterior Deltoids Bench Position: Removed, Free Sliding Seat Accessory: Leg Press Belt Pulleys: Chest Bar Success Tips • Maintain good spinal alignment. Keep chest lifted. • Bend from the hip during movement, not from ...
Warm Up / Cool Down Aerobic Rowing - Anterior Deltoids Bench Position: Removed, Free Sliding Seat Accessory: Leg Press Belt Pulleys: Chest Bar Success Tips • Maintain good spinal alignment. Keep chest lifted. • Bend from the hip during movement, not from ...
Owners Manual
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... maintain good spinal alignment. Do not lock elbows. • Return to Start position. 16 Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso throughout ...motion. • Keep chest muscles tightened. Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between upper arms and torso during exercise. •...
... maintain good spinal alignment. Do not lock elbows. • Return to Start position. 16 Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso throughout ...motion. • Keep chest muscles tightened. Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between upper arms and torso during exercise. •...
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...least 10° above forearms. Keep your forearms in line with cables. • Bend your torso. Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your upper arms and torso at the start... • Keep shoulder blades pinched together and maintain good spinal alignment. Chest Exercises Decline Bench Press - Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your upper arms and torso at the ...
...least 10° above forearms. Keep your forearms in line with cables. • Bend your torso. Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your upper arms and torso at the start... • Keep shoulder blades pinched together and maintain good spinal alignment. Chest Exercises Decline Bench Press - Triceps Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your upper arms and torso at the ...
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... head back against bench. • To improve your pectoralis involvement, keep your forearms downward. Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during ... your arms in both hands. • Open your arms into a wide, elbow bent position. Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise...
... head back against bench. • To improve your pectoralis involvement, keep your forearms downward. Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during ... your arms in both hands. • Open your arms into a wide, elbow bent position. Anterior Deltoid Bench Position: 45° incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise...
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... relax the tension in your waist. Shoulder Extension/Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent,...upward or downward. Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain an upright, erect posture as shown above. •...
... relax the tension in your waist. Shoulder Extension/Adduction (elbow stabilized) Muscles worked: Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep chest lifted throughout exercise. • Keep knees bent,...upward or downward. Shoulder Flexion, Elbow Extension, Scapular Protraction Muscles worked: Anterior Deltoid; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain an upright, erect posture as shown above. •...
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...cables. • Elevate shoulders slightly toward back of body at a time, place non- Upper Latissimus; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso. • Move...good spinal alignment. Shoulder Extension (elbow stabilized) Muscles worked: Middle Deltoids; Standing Lateral Shoulder Raise - Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Leg Extension: Removed Success Tips • Do not swing your arms upward or move your elbows ...
...cables. • Elevate shoulders slightly toward back of body at a time, place non- Upper Latissimus; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso. • Move...good spinal alignment. Shoulder Extension (elbow stabilized) Muscles worked: Middle Deltoids; Standing Lateral Shoulder Raise - Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Leg Extension: Removed Success Tips • Do not swing your arms upward or move your elbows ...
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... over your head, focusing on floor. • Do not increase the arch in your palms facing forward. Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet on moving your elbows up , abs tight and... the Start position next to the torso. 21 Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent ...
... over your head, focusing on floor. • Do not increase the arch in your palms facing forward. Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet on moving your elbows up , abs tight and... the Start position next to the torso. 21 Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent ...
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...bent forward slightly from torso. • Tighten your trunk muscles to the Start position. Middle Trapezius; Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Shoulder Shrug - Teres Major; START • Sit on the bench facing Power Rod® unit. •...8226; Slowly raise your shoulders towards the back of each other. • Let your shoulder blades. Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the platform, facing the Power Rod...
...bent forward slightly from torso. • Tighten your trunk muscles to the Start position. Middle Trapezius; Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Shoulder Shrug - Teres Major; START • Sit on the bench facing Power Rod® unit. •...8226; Slowly raise your shoulders towards the back of each other. • Let your shoulder blades. Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the platform, facing the Power Rod...
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.... • Slowly return to remove cable tension • Use a light resistance. Muscles worked: Subscapularis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Shoulder Exercises Shoulder Rotator Cuff - External Rotation START FINISH Success Tips • Keep knees bent and ..., keeping your elbow at your side to the Start position, maintaining controlled motion. 23 Teres Minor Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Shoulder Rotator Cuff - Internal Rotation START FINISH Success Tips • Keep knees bent and feet flat...
.... • Slowly return to remove cable tension • Use a light resistance. Muscles worked: Subscapularis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Shoulder Exercises Shoulder Rotator Cuff - External Rotation START FINISH Success Tips • Keep knees bent and ..., keeping your elbow at your side to the Start position, maintaining controlled motion. 23 Teres Minor Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Shoulder Rotator Cuff - Internal Rotation START FINISH Success Tips • Keep knees bent and feet flat...
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..., slowly return to rotate your arm muscles for this movement. Muscles worked: Middle Trapezius; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the Bench facing the...need to the Start position. 24 Middle Deltoids; Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Scapular Retraction START Success Tips • Do not lose spinal alignment-keep your chest lifted. •...
..., slowly return to rotate your arm muscles for this movement. Muscles worked: Middle Trapezius; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the Bench facing the...need to the Start position. 24 Middle Deltoids; Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Scapular Retraction START Success Tips • Do not lose spinal alignment-keep your chest lifted. •...
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... that your arms are fully extended-your shoulders. Seated (with hip extension) Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Lying Lat Pulldowns START... Keeping your chest lifted, move back without slouching or changing spinal alignment. 25 Initiate each rep. Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Teres Major; ACTION • Initiate ...
... that your arms are fully extended-your shoulders. Seated (with hip extension) Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Lying Lat Pulldowns START... Keeping your chest lifted, move back without slouching or changing spinal alignment. 25 Initiate each rep. Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Teres Major; ACTION • Initiate ...
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Sit upright. • Keep your thighs directly under the Lat Tower pulleys. Teres Major; Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Lat Tower Success Tips • Keep your chest lifted, abs tight, and a very slight arch in your lower back. .... • Position your arms extended and straight. Sit upright. ACTION • Keep hands at shoulder height. Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep knees bent and feet flat on the bench, facing the Power Rod...
Sit upright. • Keep your thighs directly under the Lat Tower pulleys. Teres Major; Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Lat Tower Success Tips • Keep your chest lifted, abs tight, and a very slight arch in your lower back. .... • Position your arms extended and straight. Sit upright. ACTION • Keep hands at shoulder height. Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep knees bent and feet flat on the bench, facing the Power Rod...
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...past your elbows and tighten them enough to the Start position, allowing your shoulders. 27 Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • Keep knees bent and feet flat on floor. • Keep your lats... Adduction Muscles worked: Latissimus Dorsi; Initiate each new rep by pulling your shoulder blades. Teres Major; Biceps Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Back Exercises Lying Lat Fly...
...past your elbows and tighten them enough to the Start position, allowing your shoulders. 27 Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower Success Tips • Keep knees bent and feet flat on floor. • Keep your lats... Adduction Muscles worked: Latissimus Dorsi; Initiate each new rep by pulling your shoulder blades. Teres Major; Biceps Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Back Exercises Lying Lat Fly...
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... slightly from hips, lift chest and tighten your shoulder blades at the end of each rep. Rear Deltoids; Lower Trapezius; Biceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep your lats tightened throughout the entire motion. • Keep your chest ...arms straight, moving your hands downward in an arc and slowly in the cable to the Start position. Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the edge of the body while ...
... slightly from hips, lift chest and tighten your shoulder blades at the end of each rep. Rear Deltoids; Lower Trapezius; Biceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep your lats tightened throughout the entire motion. • Keep your chest ...arms straight, moving your hands downward in an arc and slowly in the cable to the Start position. Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the edge of the body while ...
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Rear Deltoids; Biceps Bench Position: Removed Accessory: Squat Bar Attachment Pulleys: Squat Pulley Frame Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. ...
Rear Deltoids; Biceps Bench Position: Removed Accessory: Squat Bar Attachment Pulleys: Squat Pulley Frame Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. ...
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... over hands. ACTION • Keeping your upper arm stationary, elbow next to the Start position. Muscles worked: Triceps Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower Single Arm Pushdown - Elbow Extension START FINISH Success Tips • Keep your upper arms motionless and your..., slowly push your arms downward in front of your thighs. • Keeping your hand. Muscles worked: Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Arm Exercises Triceps Pushdown - ACTION • Keeping your upper arms stationary, elbows next to the...
... over hands. ACTION • Keeping your upper arm stationary, elbow next to the Start position. Muscles worked: Triceps Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower Single Arm Pushdown - Elbow Extension START FINISH Success Tips • Keep your upper arms motionless and your..., slowly push your arms downward in front of your thighs. • Keeping your hand. Muscles worked: Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Arm Exercises Triceps Pushdown - ACTION • Keeping your upper arms stationary, elbows next to the...
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...wrists straight. • Tighten the triceps throughout the exercise, using controlled motion. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises French Press - Elbow Extension overhead START FINISH Success Tips • Keep your upper...8226; Tighten the triceps throughout the exercise, using controlled motion throughout the exercise. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Lying Triceps Extension - START • Lie on the bench, head toward the Power Rod®...
...wrists straight. • Tighten the triceps throughout the exercise, using controlled motion. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises French Press - Elbow Extension overhead START FINISH Success Tips • Keep your upper...8226; Tighten the triceps throughout the exercise, using controlled motion throughout the exercise. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Lying Triceps Extension - START • Lie on the bench, head toward the Power Rod®...
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...arms and then, with a controlled motion, slowly bring your arm back to the Start position. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Lying 45° Triceps Extension - START • Lie flat on the floor. • Reach overhead and... opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip. Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Cross Triceps Extension START FINISH Success Tips • Keep your upper arm motionless and your wrists ...
...arms and then, with a controlled motion, slowly bring your arm back to the Start position. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Lying 45° Triceps Extension - START • Lie flat on the floor. • Reach overhead and... opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip. Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Cross Triceps Extension START FINISH Success Tips • Keep your upper arm motionless and your wrists ...
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...facing forward. • Straighten, keeping your arms by your wrists straight. Elbow Flexion (in supination) Muscles worked: Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted, abs tight and a very slight arch in your...• Keep your hands back to the Start position without relaxing muscle tension. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Seated Triceps Extension - ACTION • Keeping your upper arms stationary and your elbows at...
...facing forward. • Straighten, keeping your arms by your wrists straight. Elbow Flexion (in supination) Muscles worked: Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted, abs tight and a very slight arch in your...• Keep your hands back to the Start position without relaxing muscle tension. Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Seated Triceps Extension - ACTION • Keeping your upper arms stationary and your elbows at...