Assembly Manual
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... or workmanship, with an explanation of Contents Bowflex Power Pro 4-10 Part Reference and Size Guide 4 PowerPro Reference Guide 5 Assembly Instructions 6-10 Leg Extension Attachment 11-13 Part Reference and Size Guide 11 Assembly Instructions 12-13 Chest Bar Attachment 14-17 Assembly Instructions 15-17 Lat Pulldown Attachment 18-22 Part Reference and Size Guide 18...
... or workmanship, with an explanation of Contents Bowflex Power Pro 4-10 Part Reference and Size Guide 4 PowerPro Reference Guide 5 Assembly Instructions 6-10 Leg Extension Attachment 11-13 Part Reference and Size Guide 11 Assembly Instructions 12-13 Chest Bar Attachment 14-17 Assembly Instructions 15-17 Lat Pulldown Attachment 18-22 Part Reference and Size Guide 18...
Assembly Manual
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... and attach it to the standing platform with the two square head bolts. Connect to line up on the Pulley Frame. Edge of Pivot Bracket. Make sure to Pivot Bracket Seat Rail Seat Rail Channel Make flush with edge of Seat Rail MUST be sharp. 1b. Assembling the Power Pro Components ... that assembly and slide it is between the screw heads on the standing platform, near the hole, in place, install the Rear Leg - Step 1: Locate the Rear Leg and Seat Rail. 1a. Pivot Bracket Locate the Pivot Bracket and Pulley Frame. Snap the Pivot Bracket between the two screws under ...
... and attach it to the standing platform with the two square head bolts. Connect to line up on the Pulley Frame. Edge of Pivot Bracket. Make sure to Pivot Bracket Seat Rail Seat Rail Channel Make flush with edge of Seat Rail MUST be sharp. 1b. Assembling the Power Pro Components ... that assembly and slide it is between the screw heads on the standing platform, near the hole, in place, install the Rear Leg - Step 1: Locate the Rear Leg and Seat Rail. 1a. Pivot Bracket Locate the Pivot Bracket and Pulley Frame. Snap the Pivot Bracket between the two screws under ...
Assembly Manual
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... Quantity: 1 11 This attachment comes complete in a box labeled Leg Extension Attachment Box Contents 1 Leg Extension Main Frame (with pre-attached pulleys (2) and left & right brackets.) 1 Leg Extension Pivot Arm 1 Leg Extension Foot 1 Seat (with the other). If you need a crescent wrench, a 5/16" open end wrench. (It is an optional attachment. Leg Extension Attachment The Bowflex Leg Extension Attachment is helpful to have...
... Quantity: 1 11 This attachment comes complete in a box labeled Leg Extension Attachment Box Contents 1 Leg Extension Main Frame (with pre-attached pulleys (2) and left & right brackets.) 1 Leg Extension Pivot Arm 1 Leg Extension Foot 1 Seat (with the other). If you need a crescent wrench, a 5/16" open end wrench. (It is an optional attachment. Leg Extension Attachment The Bowflex Leg Extension Attachment is helpful to have...
Assembly Manual
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Insert one 5/16" Lock Nut. Installing the Leg Extension Attachment Components for this assembly are in a box labeled Leg Extension Attachment Step 1: Rotate Pivot Arm Bracket as indicated. Use two 5/16" x 2" Hex Head Bolts to secure Seat to Main Frame. Insert metal tubes through indicated hole on Leg Extension Main Frame as indicated. Tighten pre-placed...
Insert one 5/16" Lock Nut. Installing the Leg Extension Attachment Components for this assembly are in a box labeled Leg Extension Attachment Step 1: Rotate Pivot Arm Bracket as indicated. Use two 5/16" x 2" Hex Head Bolts to secure Seat to Main Frame. Insert metal tubes through indicated hole on Leg Extension Main Frame as indicated. Tighten pre-placed...
Assembly Manual
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...machine when not in a box labeled Leg Extension Attachment Step 5: Insert metal tube through Pulley and Hook Loop around metal tube on Pivot Arm Bracket. Do not overtighten. Slide Foam Pads onto metal tube and insert End Caps. Attach Pivot Arm Assembly to Bowflex Cables. "L" Pin Pulleys End Cap... To leave Leg Extension on Foam Pads and secure with End Caps as indicated. Thread cable through large holes on...
...machine when not in a box labeled Leg Extension Attachment Step 5: Insert metal tube through Pulley and Hook Loop around metal tube on Pivot Arm Bracket. Do not overtighten. Slide Foam Pads onto metal tube and insert End Caps. Attach Pivot Arm Assembly to Bowflex Cables. "L" Pin Pulleys End Cap... To leave Leg Extension on Foam Pads and secure with End Caps as indicated. Thread cable through large holes on...
Assembly Manual
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... Snap Hooks, Cables and Pulleys before folding and transporting the Bowflex. • Always wear shoes with a non-skid sole when using the Squat Attachment. • Never adjust cable travel and tension with the floor... Position Squat Plate under Bench. Then, attach small Cable Ends to a standing position. Position Squat Plate so that long portion extends under rear Bench Legs at a 90 degree angle with Expansion Chain...keeping your knees out. Do not lock your back straight, move to Power Rod Cables. Keep head up. Never attempt to exercise with more resistance than you are physically...
... Snap Hooks, Cables and Pulleys before folding and transporting the Bowflex. • Always wear shoes with a non-skid sole when using the Squat Attachment. • Never adjust cable travel and tension with the floor... Position Squat Plate under Bench. Then, attach small Cable Ends to a standing position. Position Squat Plate so that long portion extends under rear Bench Legs at a 90 degree angle with Expansion Chain...keeping your knees out. Do not lock your back straight, move to Power Rod Cables. Keep head up. Never attempt to exercise with more resistance than you are physically...
Owners Manual
Page 3
...made the right decision! Everyone at Bowflex, Inc. before you for choosing Bowflex. would like to thank you attempt to perform the exercise with the Power Rod® Resistance attached to the cables. Again, thank you will find detailed information on the Bowflex is important that can be very ... Cable Pulley Frame Pulley Hand Grip Ankle Cuff Standing Platform Spring Lock Seat Pin THE BOWFLEX POWER PRO Power Rods® Cable Hook Rod Box Vertical Main Frame Bench Seat Seat Rail Bench Legs The resistance and aerobic training that you 're just about to prove it to yourself...
...made the right decision! Everyone at Bowflex, Inc. before you for choosing Bowflex. would like to thank you attempt to perform the exercise with the Power Rod® Resistance attached to the cables. Again, thank you will find detailed information on the Bowflex is important that can be very ... Cable Pulley Frame Pulley Hand Grip Ankle Cuff Standing Platform Spring Lock Seat Pin THE BOWFLEX POWER PRO Power Rods® Cable Hook Rod Box Vertical Main Frame Bench Seat Seat Rail Bench Legs The resistance and aerobic training that you 're just about to prove it to yourself...
Owners Manual
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... the handle. Insert your foot or ankle and tighten grip up , sit on the seat and position the leg press belt around your hips. Grips manufactured under the pulleys. • Attach the belt to the cables and cinch the adjustment strap on the belt by pulling handle portion toward the cuff...a time, onto non-skid pads on pulley frame. • Grasp belt near where it's attached to the cables and begin to the pulleys and place your feet through the cuff portion. USING THE BOWFLEX LEG PRESS BELT The Leg Press Belt is used as regular grips, hand cuffs or ankle cuffs, depending on how...
... the handle. Insert your foot or ankle and tighten grip up , sit on the seat and position the leg press belt around your hips. Grips manufactured under the pulleys. • Attach the belt to the cables and cinch the adjustment strap on the belt by pulling handle portion toward the cuff...a time, onto non-skid pads on pulley frame. • Grasp belt near where it's attached to the cables and begin to the pulleys and place your feet through the cuff portion. USING THE BOWFLEX LEG PRESS BELT The Leg Press Belt is used as regular grips, hand cuffs or ankle cuffs, depending on how...
Owners Manual
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... sure that all fasteners are securely fastened to your goals. THE BOWFLEX LAT PULLDOWN ATTACHMENT This attachment enhances several "Back" exercises and "Triceps" exercises. THE BOWFLEX LEG EXTENSION / LEG CURL ATTACHMENT This attachment is specifically designed to enhance the bench press and shoulder press exercises by changing the angle of resistance to create a more effectiveness to all fasteners...
... sure that all fasteners are securely fastened to your goals. THE BOWFLEX LAT PULLDOWN ATTACHMENT This attachment enhances several "Back" exercises and "Triceps" exercises. THE BOWFLEX LEG EXTENSION / LEG CURL ATTACHMENT This attachment is specifically designed to enhance the bench press and shoulder press exercises by changing the angle of resistance to create a more effectiveness to all fasteners...
Owners Manual
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... lightheadedness, dizziness, or shortness of the Bowflex when the Power Rods are physically able to the side while attaching rods. Inspect your particular age and condition. When hooking up Power Rodsdo not stand directly looking over the top of the Power Rods when exercising and make certain that ... that observers also stand clear of breath while exercising, stop the exercise and consult your physician. When using the Bowflex for standing leg exercises, always grasp the Power Rods® for your machine before each workout. Keep out of the path of the rods. If you are...
... lightheadedness, dizziness, or shortness of the Bowflex when the Power Rods are physically able to the side while attaching rods. Inspect your particular age and condition. When hooking up Power Rodsdo not stand directly looking over the top of the Power Rods when exercising and make certain that ... that observers also stand clear of breath while exercising, stop the exercise and consult your physician. When using the Bowflex for standing leg exercises, always grasp the Power Rods® for your machine before each workout. Keep out of the path of the rods. If you are...
Owners Manual
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...lats. •Control the return to the starting position with arms straight to extend overhead without hitting the Power Rods. LYING SHOULDER PULLOVER - Position yourself far enough down and wrists straight. •Raise your chest...Keeping knees bent and feet flat on the back of the upper arms, are facing toward your legs. •Keep your shoulder blades on the back of motion so that your arms are straight... move your arms. •End the motion with your arms by using the Purvis Pec Bar attachment. Keep the knees bent and feet flat on your back with the cables at the top of...
...lats. •Control the return to the starting position with arms straight to extend overhead without hitting the Power Rods. LYING SHOULDER PULLOVER - Position yourself far enough down and wrists straight. •Raise your chest...Keeping knees bent and feet flat on the back of the upper arms, are facing toward your legs. •Keep your shoulder blades on the back of motion so that your arms are straight... move your arms. •End the motion with your arms by using the Purvis Pec Bar attachment. Keep the knees bent and feet flat on your back with the cables at the top of...
Owners Manual
Page 36
... arch in your arm and assist in place of you ). Starting position: •Remove (or straddle) the bench and stand facing the Power Rods. •Attach hand grips to bend, moving your hands in the lower back. SINGLE ARM PUSHDOWN with Lat Tower - Elbow Extension Muscles worked: This exercise...: •Keeping your upper arms stationary and your elbows next to the sides of the upper arms. These muscles are directly over slightly from your legs and upward. •Stop at a time. •Adjust your arms fully. Key points: •Keep your upper arms motionless. •Keep wrists...
... arch in your arm and assist in place of you ). Starting position: •Remove (or straddle) the bench and stand facing the Power Rods. •Attach hand grips to bend, moving your hands in the lower back. SINGLE ARM PUSHDOWN with Lat Tower - Elbow Extension Muscles worked: This exercise...: •Keeping your upper arms stationary and your elbows next to the sides of the upper arms. These muscles are directly over slightly from your legs and upward. •Stop at a time. •Adjust your arms fully. Key points: •Keep your upper arms motionless. •Keep wrists...
Owners Manual
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... START FINISH START FINISH Abdominal Exercises REVERSE CRUNCH - Starting position: •With the bench in the flat position, sit facing the Power Rods and attach both ankle cuffs over each hand. •Relax your shoulder blades. •Slowly reverse the motion returning to get momentum and do... without exaggerating breathing. •Contract as far into the movement as possible. As strength improves the legs can without using your abs before you can be fully bent, bringing the legs near the abs. Action: •Tighten your abs and slowly curl your hips toward your shoulder...
... START FINISH START FINISH Abdominal Exercises REVERSE CRUNCH - Starting position: •With the bench in the flat position, sit facing the Power Rods and attach both ankle cuffs over each hand. •Relax your shoulder blades. •Slowly reverse the motion returning to get momentum and do... without exaggerating breathing. •Contract as far into the movement as possible. As strength improves the legs can without using your abs before you can be fully bent, bringing the legs near the abs. Action: •Tighten your abs and slowly curl your hips toward your shoulder...
Owners Manual
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... thighs. Starting position: •Sit on the back of the thigh. This powerful muscle group helps to hyperextend. •Keep your chest lifted, abs tight and maintain a very slight arch in your quads during the exercise. LEG CURL with attachment Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus...
... thighs. Starting position: •Sit on the back of the thigh. This powerful muscle group helps to hyperextend. •Keep your chest lifted, abs tight and maintain a very slight arch in your quads during the exercise. LEG CURL with attachment Muscles worked: This exercise emphasizes the hamstring muscle group (biceps femoris, semimembranosus, semitenonosus...
Owners Manual
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...overall lower body pushing strength, primarily emphasizing your knees. Keep your feet together and your hands flat on your stomach with the leg press belt attached and adjusted, supporting your feet on the back of the bench by pressing your chest, whichever is more comfortable. Action: ... (biceps femoris, semimembranosus, semitenonosus) on the upright pulley frame as on your head facing away from the Power Rods. The cables will cross. 46 START FINISH START FINISH Leg Exercises LEG PRESS - Starting position: •Remove the bench and unlock the rowing seat. •Sit on the...
...overall lower body pushing strength, primarily emphasizing your knees. Keep your feet together and your hands flat on your stomach with the leg press belt attached and adjusted, supporting your feet on the back of the bench by pressing your chest, whichever is more comfortable. Action: ... (biceps femoris, semimembranosus, semitenonosus) on the upright pulley frame as on your head facing away from the Power Rods. The cables will cross. 46 START FINISH START FINISH Leg Exercises LEG PRESS - Starting position: •Remove the bench and unlock the rowing seat. •Sit on the...
Owners Manual
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... the rail. Starting position: •Remove the bench, unlock the seat. •Attach one side of the rail. •Secure the cuff around the ankle furthest from the Power Rods, position the belt around your midsection and then attach the free end of the belt to the other pulley. •Move forward... and secure your heels over 30 - 45 degrees from your hips (not your legs under control, do this area. Action: ...
... the rail. Starting position: •Remove the bench, unlock the seat. •Attach one side of the rail. •Secure the cuff around the ankle furthest from the Power Rods, position the belt around your midsection and then attach the free end of the belt to the other pulley. •Move forward... and secure your heels over 30 - 45 degrees from your hips (not your legs under control, do this area. Action: ...
Owners Manual
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... hands around the ankle furthest from your hips (not your waist) and very slightly bend the knee of your support leg. •Keep your spine in good posture, with the leg press belt attached and adjusted, •Place the balls of your feet on the sides of the belt, on the upright pulley... this exercise if you can, without relaxing. Starting position: •Remove the bench and unlock the rowing seat. •Sit on the seat facing the Power Rods with your chest lifted, abs tight and maintain a very slight arch in your lower back. Do not do not lock your knees. •You...
... hands around the ankle furthest from your hips (not your waist) and very slightly bend the knee of your support leg. •Keep your spine in good posture, with the leg press belt attached and adjusted, •Place the balls of your feet on the sides of the belt, on the upright pulley... this exercise if you can, without relaxing. Starting position: •Remove the bench and unlock the rowing seat. •Sit on the seat facing the Power Rods with your chest lifted, abs tight and maintain a very slight arch in your lower back. Do not do not lock your knees. •You...
Owners Manual
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... points: •Keep your upper thigh motionless throughout the exercise. •Keep your spine in good posture with one side near the Power Rods, and attach a handle /strap to the ankle furthest from your hip on this exercise. There is no other benefit. There is virtually no exercise... sides of motion on the supportive leg. Starting position: •Sit on the bench facing the Power Rods and attach the handle to the Power Rods for losing fat from the machine (outside leg). •Stand up , keeping your lower leg relaxed. •Grasp your working leg at the knee joints. More is...
... points: •Keep your upper thigh motionless throughout the exercise. •Keep your spine in good posture with one side near the Power Rods, and attach a handle /strap to the ankle furthest from your hip on this exercise. There is no other benefit. There is virtually no exercise... sides of motion on the supportive leg. Starting position: •Sit on the bench facing the Power Rods and attach the handle to the Power Rods for losing fat from the machine (outside leg). •Stand up , keeping your lower leg relaxed. •Grasp your working leg at the knee joints. More is...
Owners Manual
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Starting position: •Sit one side near the Power Rods, and attach a handle/strap to stabilize your hip and stand on the insides of your hips level. Try not to raise your hips when raising your lower legs (tibialis anterior and posterior). This exercise will not make them smaller! ... added stability. It will , however, strengthen the muscles on one side of your body facing the Power Rods. •Attach the handle around the ball of the foot closest to the pulley. •Straighten the attached leg and sit up straight. •Allow the foot to rotate toward the support...
Starting position: •Sit one side near the Power Rods, and attach a handle/strap to stabilize your hip and stand on the insides of your hips level. Try not to raise your hips when raising your lower legs (tibialis anterior and posterior). This exercise will not make them smaller! ... added stability. It will , however, strengthen the muscles on one side of your body facing the Power Rods. •Attach the handle around the ball of the foot closest to the pulley. •Straighten the attached leg and sit up straight. •Allow the foot to rotate toward the support...
Owners Manual
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.... Starting position: •Sit on the outside of the ankle. 52 START Leg Exercises ANKLE EVERSION Muscles worked: This exercise strengthens and develops the muscles on the bench with one side of your body facing the Power Rods. •Attach the handle around the ball of the foot furthest from the... Power Rods. •Slowly return to rotate inward toward the Power Rods. Key points: •The only movement that occurs is at the ankle, keep the rest of your body/leg motionless. •You should feel tension in the...
.... Starting position: •Sit on the outside of the ankle. 52 START Leg Exercises ANKLE EVERSION Muscles worked: This exercise strengthens and develops the muscles on the bench with one side of your body facing the Power Rods. •Attach the handle around the ball of the foot furthest from the... Power Rods. •Slowly return to rotate inward toward the Power Rods. Key points: •The only movement that occurs is at the ankle, keep the rest of your body/leg motionless. •You should feel tension in the...