Assembly Manual
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... List 7 Tools You Will Need 15 Hardware Chart 16 Assembling Your Bowflex Ultimate® 2 Gym......17 Installing Your Bowflex Ultimate® 2 Cables......35 Installing Your Bowflex Ultimate® 2 Accessories Squat Attachment 41 Leg Extension 43 Leg Extension Seat 44 Preacher Curl 44 Bench 45 Ab Crunch Attachment 45 DVD Player 46 Everyone at Nautilus would like to...
... List 7 Tools You Will Need 15 Hardware Chart 16 Assembling Your Bowflex Ultimate® 2 Gym......17 Installing Your Bowflex Ultimate® 2 Cables......35 Installing Your Bowflex Ultimate® 2 Accessories Squat Attachment 41 Leg Extension 43 Leg Extension Seat 44 Preacher Curl 44 Bench 45 Ab Crunch Attachment 45 DVD Player 46 Everyone at Nautilus would like to...
Assembly Manual
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6 Bowflex Ultimate® 2 Parts Reference Guide Lat Bar Rests Lat Bar Bench Preacher Curl Attachment Seat Leg Extension/ Leg Curl Attachment Vertical Main Frame Rod Hook Cable Adjustable Pulley System Pulley Frame Rod Box Spring Lock Seat Pin Seat Rail Pulley Hand Grip/ Ankle Cuff Standing/Squat Platform Squat Attachment Preacher Curl Attachment Ab Curl Attachment (optional)
6 Bowflex Ultimate® 2 Parts Reference Guide Lat Bar Rests Lat Bar Bench Preacher Curl Attachment Seat Leg Extension/ Leg Curl Attachment Vertical Main Frame Rod Hook Cable Adjustable Pulley System Pulley Frame Rod Box Spring Lock Seat Pin Seat Rail Pulley Hand Grip/ Ankle Cuff Standing/Squat Platform Squat Attachment Preacher Curl Attachment Ab Curl Attachment (optional)
Assembly Manual
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14 Box Contents / Parts List Ab Box 55 63 56 57 58 59 60 61 62 Ab Box Contents Reference # Qty. 55 1 56 1 57 1 58 1 59 1 60 1 61 1 62 1 63 2 Description Ab Crunch Middle pad Ab Crunch Handle Bar Hardware Bag Ab Crunch Roller Shaft Ab Crunch Pivot Arm Ab Crunch Frame Ab Cable Hook Ab Crunch Back Pad Ab Cruch Roller Pads
14 Box Contents / Parts List Ab Box 55 63 56 57 58 59 60 61 62 Ab Box Contents Reference # Qty. 55 1 56 1 57 1 58 1 59 1 60 1 61 1 62 1 63 2 Description Ab Crunch Middle pad Ab Crunch Handle Bar Hardware Bag Ab Crunch Roller Shaft Ab Crunch Pivot Arm Ab Crunch Frame Ab Cable Hook Ab Crunch Back Pad Ab Cruch Roller Pads
Assembly Manual
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... the top and pulley end pointing away from step 21) • Ab Handle Bars (Ab Box) Tool: • Hex Key (7/32") • Wrench (9/16") - 32 Assembling Your Bowflex Ultimate® 2 STEP 22 (optional attachment) Parts: • Ab Crunch Frame (Ab Box) • Ab Crunch Pivot Arm (Ab Box) Tool: • Hex Key (7/32") • Wrench (9/16") - or Adjustable...
... the top and pulley end pointing away from step 21) • Ab Handle Bars (Ab Box) Tool: • Hex Key (7/32") • Wrench (9/16") - 32 Assembling Your Bowflex Ultimate® 2 STEP 22 (optional attachment) Parts: • Ab Crunch Frame (Ab Box) • Ab Crunch Pivot Arm (Ab Box) Tool: • Hex Key (7/32") • Wrench (9/16") - or Adjustable...
Assembly Manual
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.... Washer 24-3 Install and completely tighten hardware. 33 Assembling Your Bowflex Ultimate® 2 STEP 24 Parts: • Ab Crunch Assembly (from step 22) • Ab Back Pad (Ab Box) • Roller Pads (Ab Box) • Middle Pad (Ab Box) • Roller Pad Shaft (Ab Box) • End Caps (Ab Box) Tool: • Hex Key (3/16") Middle Pad Roller Pad...
.... Washer 24-3 Install and completely tighten hardware. 33 Assembling Your Bowflex Ultimate® 2 STEP 24 Parts: • Ab Crunch Assembly (from step 22) • Ab Back Pad (Ab Box) • Roller Pads (Ab Box) • Middle Pad (Ab Box) • Roller Pad Shaft (Ab Box) • End Caps (Ab Box) Tool: • Hex Key (3/16") Middle Pad Roller Pad...
Assembly Manual
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Ab Crunch Attachment Hook Cable Hooks Seat Rail Support Post 45 Installing Your Bowflex Ultimate® 2 Bench and Ab Crunch Attachment Install Bench 1. Place Cross Brace in Bracket on Sliding Seat and lay Bench on the Seat Rail Support and press down into position. 2. Attach Cables to Cable Hooks at bottom of Ab Crunch Cable. Bench Sliding Seat Seat Rail Bracket Install Ab Crunch Attachment (Optional Attachment) 1. Place Hooks on Ab Crunch Attachment over the posts on Seat Rail.
Ab Crunch Attachment Hook Cable Hooks Seat Rail Support Post 45 Installing Your Bowflex Ultimate® 2 Bench and Ab Crunch Attachment Install Bench 1. Place Cross Brace in Bracket on Sliding Seat and lay Bench on the Seat Rail Support and press down into position. 2. Attach Cables to Cable Hooks at bottom of Ab Crunch Cable. Bench Sliding Seat Seat Rail Bracket Install Ab Crunch Attachment (Optional Attachment) 1. Place Hooks on Ab Crunch Attachment over the posts on Seat Rail.
Owners Manual
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i Owner's Manual and Fitness Guide Table of Contents Safety Precautions 1 Get To Know Your Bowflex Ultimate® 2 2 Using Your Bowflex Ultimate® 2 3 About Your Bowflex Ultimate® 2 Attachments 7 Defining Your Goals 13 Exercising Properly 15 The Workouts 16 Chest Exercises Bench Press...Crunch 47 Resisted Reverse Crunch 47 Seated (Resisted) Abdominal Crunch 48 Seated (Resisted) Oblique Abdominal Crunch . . . 48 Ab Crunch using optional Ab Crunch Attachment . 49 Trunk Rotation 49 Leg Exercises Leg Extension 50 Lying Leg Extension 50 Squat using Squat Attachment 51 Lunge...
i Owner's Manual and Fitness Guide Table of Contents Safety Precautions 1 Get To Know Your Bowflex Ultimate® 2 2 Using Your Bowflex Ultimate® 2 3 About Your Bowflex Ultimate® 2 Attachments 7 Defining Your Goals 13 Exercising Properly 15 The Workouts 16 Chest Exercises Bench Press...Crunch 47 Resisted Reverse Crunch 47 Seated (Resisted) Abdominal Crunch 48 Seated (Resisted) Oblique Abdominal Crunch . . . 48 Ab Crunch using optional Ab Crunch Attachment . 49 Trunk Rotation 49 Leg Exercises Leg Extension 50 Lying Leg Extension 50 Squat using Squat Attachment 51 Lunge...
Owners Manual
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Squat Attachment Preacher Curl Attachment Bowflex Ultimate® 2 Parts Reference Guide Ab Curl Attachment (optional) Lat Bar Rests Lat Bar Bench Preacher Curl Attachment Seat Leg Extension/ Leg Curl Attachment Vertical Main Frame Rod Hook Cable Adjustable... Pulley System Pulley Frame Rod Box Spring Lock Seat Pin Seat Rail Pulley Hand Grip/ Ankle Cuff Standing/Squat Platform 2 Get to Know Your Bowflex Ultimate...
Squat Attachment Preacher Curl Attachment Bowflex Ultimate® 2 Parts Reference Guide Ab Curl Attachment (optional) Lat Bar Rests Lat Bar Bench Preacher Curl Attachment Seat Leg Extension/ Leg Curl Attachment Vertical Main Frame Rod Hook Cable Adjustable... Pulley System Pulley Frame Rod Box Spring Lock Seat Pin Seat Rail Pulley Hand Grip/ Ankle Cuff Standing/Squat Platform 2 Get to Know Your Bowflex Ultimate...
Owners Manual
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...the cables. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning. 1) Hook the Ab Crunch to the Seat Rail Support 2) Push firmly into position. Finally, hook the cables to the hooks at the bottom of the seat rail... optional DVD player provides entertainment during your workout. Next, place the hooks on the ab crunch attachment over the posts on the face plate. 12 About Your Bowflex Ultimate® 2 Attachments The Bowflex Ultimate® 2 Ab Crunch Attachment (optional) To use the spring lock seat pin to lock it into place...
...the cables. • A lways check fasteners, snap hooks, cables and pulleys before each workout to ensure proper functioning. 1) Hook the Ab Crunch to the Seat Rail Support 2) Push firmly into position. Finally, hook the cables to the hooks at the bottom of the seat rail... optional DVD player provides entertainment during your workout. Next, place the hooks on the ab crunch attachment over the posts on the face plate. 12 About Your Bowflex Ultimate® 2 Attachments The Bowflex Ultimate® 2 Ab Crunch Attachment (optional) To use the spring lock seat pin to lock it into place...
Owners Manual
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... good spinal alignment START • Sit on the bench, facing away from the Power Rod® units. • Keep your chest up , abs tight and maintain a slight arch in your lower back as you raise your arms, but keep your palms facing forward. Front Shoulder Raise - START ...• Sit on the bench facing away from the Power Rod® units. • Keep your chest up , abs tight and maintain a slight arch in your front shoulder muscles. Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; ACTION • Straighten your arms...
... good spinal alignment START • Sit on the bench, facing away from the Power Rod® units. • Keep your chest up , abs tight and maintain a slight arch in your lower back as you raise your arms, but keep your palms facing forward. Front Shoulder Raise - START ...• Sit on the bench facing away from the Power Rod® units. • Keep your chest up , abs tight and maintain a slight arch in your front shoulder muscles. Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; ACTION • Straighten your arms...
Owners Manual
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...: Latissimus Dorsi; Initiate each new rep by pulling your shoulder blades downward. Lean head back against the bench. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your chest. •... Start position without relaxing the tension in front of the bench. Lean head back against the bench. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades...
...: Latissimus Dorsi; Initiate each new rep by pulling your shoulder blades downward. Lean head back against the bench. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your chest. •... Start position without relaxing the tension in front of the bench. Lean head back against the bench. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades...
Owners Manual
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.... • Slowly return to your chest. Rear Deltoids; START • Attach a Hand Grip to increase comfort). • Keep your spine aligned, abs tight and a slight arch in each hand, palms facing each cable on floor. • To determine the appropriate grip width for you, hold your lower... 90°. Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Lat Tower START FINISH Success Tips • Keep your chest lifted, abs tight, and a very slight arch in the Success Tips, then sit on the bench. • Position your thighs directly under the Lat Tower ...
.... • Slowly return to your chest. Rear Deltoids; START • Attach a Hand Grip to increase comfort). • Keep your spine aligned, abs tight and a slight arch in each hand, palms facing each cable on floor. • To determine the appropriate grip width for you, hold your lower... 90°. Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Lat Tower START FINISH Success Tips • Keep your chest lifted, abs tight, and a very slight arch in the Success Tips, then sit on the bench. • Position your thighs directly under the Lat Tower ...
Owners Manual
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...: Lat Bar Pulleys: Lat Tower Reverse Grip Pulldowns START Success Tips • Keep your lats tightened throughout the entire motion. • Maintain good spinal alignment, abs tight, slight arch in the direction of your body. • Slowly return to move fully upward. Teres Major; Shoulder Extension (and elbow flexion) Muscles worked...
...: Lat Bar Pulleys: Lat Tower Reverse Grip Pulldowns START Success Tips • Keep your lats tightened throughout the entire motion. • Maintain good spinal alignment, abs tight, slight arch in the direction of your body. • Slowly return to move fully upward. Teres Major; Shoulder Extension (and elbow flexion) Muscles worked...
Owners Manual
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...Position your thighs directly under the pulleys and sit upright with your arms extending upward. • Maintain good spinal alignment, chest lifted, abs tight and with Grips START Success Tips • Do not lose spinal alignment. • Keep your muscles. Biceps; START • ... return to the starting position, keeping knees bent and back flat. ACTION • Slowly move fully upward, without relaxing your abs and torso tightened throughout the entire motion. Muscles worked: Latissimus Dorsi; Rear Deltoids; Bend over to the starting position allowing your ...
...Position your thighs directly under the pulleys and sit upright with your arms extending upward. • Maintain good spinal alignment, chest lifted, abs tight and with Grips START Success Tips • Do not lose spinal alignment. • Keep your muscles. Biceps; START • ... return to the starting position, keeping knees bent and back flat. ACTION • Slowly move fully upward, without relaxing your abs and torso tightened throughout the entire motion. Muscles worked: Latissimus Dorsi; Rear Deltoids; Bend over to the starting position allowing your ...
Owners Manual
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... exercise, using controlled motion. Elbow Extension START FINISH Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your motion, slowly returning to the Start position. ACTION • Keeping your upper arms stationary, elbows next to trunk...
... exercise, using controlled motion. Elbow Extension START FINISH Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in your motion, slowly returning to the Start position. ACTION • Keeping your upper arms stationary, elbows next to trunk...
Owners Manual
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.... 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 lower back. • Keep your elbows at your sides, slowly curl the Hand Grips forward, then upward and...
.... 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 lower back. • Keep your elbows at your sides, slowly curl the Hand Grips forward, then upward and...
Owners Manual
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...slowly reverse your arcing motion until your triceps throughout the exercise and control the motion on the platform and grasp the inner handles of the ab/ leg attachment with an underhand grip at shoulder width. • Bring your lower back. ACTION • Keeping your upper arms...Bench Position: Seat Accessory: Preacher Curl Attachment Pulleys: Squat Platform START FINISH Success Tips • Keep wrists straight. • Keep chest lifted, abs tight and maintain a very slight arch in supination) Muscles worked: Biceps; START • Sit at the end of the bench facing away from...
...slowly reverse your arcing motion until your triceps throughout the exercise and control the motion on the platform and grasp the inner handles of the ab/ leg attachment with an underhand grip at shoulder width. • Bring your lower back. ACTION • Keeping your upper arms...Bench Position: Seat Accessory: Preacher Curl Attachment Pulleys: Squat Platform START FINISH Success Tips • Keep wrists straight. • Keep chest lifted, abs tight and maintain a very slight arch in supination) Muscles worked: Biceps; START • Sit at the end of the bench facing away from...
Owners Manual
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... .6-.9 m from the lat tower. Elbow Extension START FINISH Success Tips • 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. • Keep your chest lifted, trunk muscles...
... .6-.9 m from the lat tower. Elbow Extension START FINISH Success Tips • 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. • Keep your chest lifted, trunk muscles...
Owners Manual
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..." position as shown above-knees and hips at 90° angles, as possible. Resisted Reverse Crunch - Relax your neck. • Tighten your abs before you can without exaggerating breathing. • Contract as far into the motion, but allow body to the Start position without using your legs .... • Allow exhalation up onto your shoulder blades. • Slowly reverse the motion, returning to slowly initiate movement. • Tighten your abs throughout the entire exercise, relaxing only at the end of each ankle. • Lie back on the bench, head toward the Power Rod® ...
..." position as shown above-knees and hips at 90° angles, as possible. Resisted Reverse Crunch - Relax your neck. • Tighten your abs before you can without exaggerating breathing. • Contract as far into the motion, but allow body to the Start position without using your legs .... • Allow exhalation up onto your shoulder blades. • Slowly reverse the motion, returning to slowly initiate movement. • Tighten your abs throughout the entire exercise, relaxing only at the end of each ankle. • Lie back on the bench, head toward the Power Rod® ...
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... be flat on the floor. Spinal Flexion Muscles worked: Rectus Abdominus; Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. • Move slowly to eliminate momentum. ...8226; Allow exhalation up and inhalation down without resting. Maintain normal neck posture. • Tighten your abs. Spinal Oblique Flexion Muscles worked: Rectus Abdominus; Seated (Resisted) Oblique Abdominal Crunch - 48 Abdominal Exercises Seated (Resisted) Abdominal Crunch -...
... be flat on the floor. Spinal Flexion Muscles worked: Rectus Abdominus; Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. • Move slowly to eliminate momentum. ...8226; Allow exhalation up and inhalation down without resting. Maintain normal neck posture. • Tighten your abs. Spinal Oblique Flexion Muscles worked: Rectus Abdominus; Seated (Resisted) Oblique Abdominal Crunch - 48 Abdominal Exercises Seated (Resisted) Abdominal Crunch -...