Assembly Manual
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The Bowflex Ultimate® 2 Assembly Instructions (Shown with optional accessories) WWWBOWFLEXCOM 000-4300-092308C
The Bowflex Ultimate® 2 Assembly Instructions (Shown with optional accessories) WWWBOWFLEXCOM 000-4300-092308C
Assembly Manual
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... unmatched by any other single piece of Contents Bowflex Ultimate® 2 Seat Rail Securing Device..2 Before You Start 5 Bowflex Ultimate® 2 Parts Reference Guide......6 Parts 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...
... unmatched by any other single piece of Contents Bowflex Ultimate® 2 Seat Rail Securing Device..2 Before You Start 5 Bowflex Ultimate® 2 Parts Reference Guide......6 Parts 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...
Assembly Manual
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Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex Ultimate® 2 or any instructions found in this manual, please call 1-800-605-3369 for assistance. (Shown with optional accessories) ©2008. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com
Nautilus, Inc. All rights reserved. Nautilus, Bowflex, the Bowflex logo, Bowflex Ultimate and Power Rod are either registered trademarks or trademarks of Nautilus, Inc. This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex Ultimate® 2 or any instructions found in this manual, please call 1-800-605-3369 for assistance. (Shown with optional accessories) ©2008. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com
Owners Manual
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Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss - Body Leanness Program The Bowflex Ultimate® 2 Owner's Manual and Fitness Guide www.bowflex.com 000-4302-091530.D (Shown with optional accessories)
Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss - Body Leanness Program The Bowflex Ultimate® 2 Owner's Manual and Fitness Guide www.bowflex.com 000-4302-091530.D (Shown with optional accessories)
Owners Manual
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...the grip by lifting up . To adjust the bench, simply locate the spring lock pin on the spring lock seat pin, Using the Bowflex Ultimate® 2 Hand Grips The Bowflex Ultimate® 2 hand grips can be used as rowing. To attach it in a "free sliding" position for exercises such as regular grips...For standing exercises, simply remove the bench by sliding the handle back toward the cuff. Incline Position: Start with Hands-On Sports & Gym Accessories, Inc. Rest the bench's incline support bracket on the back of the seat rail there are two possible holes for the spring lock seat ...
...the grip by lifting up . To adjust the bench, simply locate the spring lock pin on the spring lock seat pin, Using the Bowflex Ultimate® 2 Hand Grips The Bowflex Ultimate® 2 hand grips can be used as rowing. To attach it in a "free sliding" position for exercises such as regular grips...For standing exercises, simply remove the bench by sliding the handle back toward the cuff. Incline Position: Start with Hands-On Sports & Gym Accessories, Inc. Rest the bench's incline support bracket on the back of the seat rail there are two possible holes for the spring lock seat ...
Owners Manual
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...8226; Return to Start position Limit and control your arms into a wide, elbow bent position. 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....pinch shoulder blades together, and maintain a slight, comfortable arch in your wrists at chest level. 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 ...
...8226; Return to Start position Limit and control your arms into a wide, elbow bent position. 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....pinch shoulder blades together, and maintain a slight, comfortable arch in your wrists at chest level. 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 ...
Owners Manual
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... head back against bench. • Do not let your elbows travel behind your lower back. 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 ... your elbows travel behind your torso. Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your movements slow and controlled. Do...
... head back against bench. • Do not let your elbows travel behind your lower back. 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 ... your elbows travel behind your torso. Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 90° angle between your movements slow and controlled. Do...
Owners Manual
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...; Maintain good spinal alignment. 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. • ... the shoulder blades and keeping arms straight. Shoulder 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...
...; Maintain good spinal alignment. 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. • ... the shoulder blades and keeping arms straight. Shoulder 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...
Owners Manual
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... body, grasp the handles, and slightly bend your elbows with your shoulders. • Slowly return to the front. Anterior Deltoid Bench Position: 45º incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90º angle between your upper arms and your torso throughout the exercise. • Limit and...
... body, grasp the handles, and slightly bend your elbows with your shoulders. • Slowly return to the front. Anterior Deltoid Bench Position: 45º incline Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90º angle between your upper arms and your torso throughout the exercise. • Limit and...
Owners Manual
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...8226; Slowly raise your arms out to the Start position without relaxing muscle tension. Trapezius; Rhomboids START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso. • ...head, keeping spine aligned. START • Remove the bench and stand on floor. Posterior Rotator Cuff; Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not swing your arms upward or move your elbows outwards and ...
...8226; Slowly raise your arms out to the Start position without relaxing muscle tension. Trapezius; Rhomboids START FINISH Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso. • ...head, keeping spine aligned. START • Remove the bench and stand on floor. Posterior Rotator Cuff; Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not swing your arms upward or move your elbows outwards and ...
Owners Manual
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... your elbows are equal to the torso. 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... to head level so your sides. Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet on the bench facing away from the ...
... your elbows are equal to the torso. 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... to head level so your sides. Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet on the bench facing away from the ...
Owners Manual
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... and head still. • Slowly reverse back to the Start position. Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Shoulder Shrug - Middle Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. •...
... and head still. • Slowly reverse back to the Start position. Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Shoulder Shrug - Middle Trapezius; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. •...
Owners Manual
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... return to the Start position, keeping tension in your shoulder blades. 29 Shoulder Exercises Muscles worked: Serratus Anteriors Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Scapular Protraction - (elbows stabilized) START FINISH Success Tips • Keep knees bent and feet flat on ...arms straight down and wrists straight. Keep this motion. Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Scapular Depression START FINISH Success Tips • Do not lose spinal alignment-keep your lower back....
... return to the Start position, keeping tension in your shoulder blades. 29 Shoulder Exercises Muscles worked: Serratus Anteriors Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Scapular Protraction - (elbows stabilized) START FINISH Success Tips • Keep knees bent and feet flat on ...arms straight down and wrists straight. Keep this motion. Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Scapular Depression START FINISH Success Tips • Do not lose spinal alignment-keep your lower back....
Owners Manual
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...time. • With controlled movement, slowly return to the Start position, keeping your lower back. Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not lose spinal alignment- ACTION • Keeping your arms straight... rear shoulder muscles tightened throughout movement. Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • ...
...time. • With controlled movement, slowly return to the Start position, keeping your lower back. Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Do not lose spinal alignment- ACTION • Keeping your arms straight... rear shoulder muscles tightened throughout movement. Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • ...
Owners Manual
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... off. • With controlled movement, slowly return to the Start position. keep your lower back. Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment- Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; ACTION... spinal alignment. • Do not increase swing arms upward or move trunk during movement. 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...
... off. • With controlled movement, slowly return to the Start position. keep your lower back. Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment- Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; ACTION... spinal alignment. • Do not increase swing arms upward or move trunk during movement. 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...
Owners Manual
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... your elbow and upper arm by your spine to get additional range of the machine. Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Control the motion during the entire exercise. You should perform... 12-15 perfect reps. 32 Muscles worked: Teres Minor; Infraspinatus Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Shoulder Exercises Rotator Cuff External Rotation START FINISH Success Tips • Control the motion during the ...
... your elbow and upper arm by your spine to get additional range of the machine. Pectoralis Major Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Control the motion during the entire exercise. You should perform... 12-15 perfect reps. 32 Muscles worked: Teres Minor; Infraspinatus Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Shoulder Exercises Rotator Cuff External Rotation START FINISH Success Tips • Control the motion during the ...
Owners Manual
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...; Slowly return to stabilize your spine while maintaining a very slight arch in an arc toward your lower back. Muscles worked: Latissimus Dorsi Bench Position: Removed Accessory: Lat Bar Pulleys: Lat Tower Success Tips • Do not lose spinal alignment. • Keep your lats tightened throughout the entire motion. • Release your...
...; Slowly return to stabilize your spine while maintaining a very slight arch in an arc toward your lower back. Muscles worked: Latissimus Dorsi Bench Position: Removed Accessory: Lat Bar Pulleys: Lat Tower Success Tips • Do not lose spinal alignment. • Keep your lats tightened throughout the entire motion. • Release your...
Owners Manual
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...your arms are fully extended-your shoulder blades downward. Seated (with hip extension) Muscles worked: Erector Spinae Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Lean head back .... Initiate each rep. Teres Major; ACTION • Initiate the movement by depressing your shoulders. Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Low Back Extension - Pull the ...
...your arms are fully extended-your shoulder blades downward. Seated (with hip extension) Muscles worked: Erector Spinae Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Lean head back .... Initiate each rep. Teres Major; ACTION • Initiate the movement by depressing your shoulders. Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Low Back Extension - Pull the ...
Owners Manual
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...8226; Position your sides at shoulder width, arms straight. 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 floor. • Keep the... your spine aligned, abs tight and a slight arch in your thighs directly under the Lat Tower pulleys. 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 ...
...8226; Position your sides at shoulder width, arms straight. 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 floor. • Keep the... your spine aligned, abs tight and a slight arch in your thighs directly under the Lat Tower pulleys. 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 ...
Owners Manual
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... (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Teres Major; Rear Deltoids; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench facing Power Rod®... in your shoulder blades at the end of the Standing Platform and bend your arms extending upward. Biceps Bench Position: Flat Back Bench Accessory: Lat Bar Pulleys: Lat Tower Reverse Grip Pulldowns START Success Tips • Keep your lats tightened throughout the entire motion. •...
... (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Teres Major; Rear Deltoids; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on the bench facing Power Rod®... in your shoulder blades at the end of the Standing Platform and bend your arms extending upward. Biceps Bench Position: Flat Back Bench Accessory: Lat Bar Pulleys: Lat Tower Reverse Grip Pulldowns START Success Tips • Keep your lats tightened throughout the entire motion. •...