Bowflex Owner's Manual BFX Xtreme2 SE OM

Owner's Manual BFX_Xtreme2_SE_OM Bowflex Product Manuals | Bowflex

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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.

Serial Number

Date of Purchase

To validate warranty support, keep the original proof of

purchase and record the following information:

To register your product warranty, go to:

www.bowﬂex.com/register

or call 1 (800) 605–3369.

Bowﬂex Xtreme® 2 SE Owner’s Manual 1

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

Table of Contents

2Bowﬂex Xtreme® 2 SE Owner’s Manual

Important Safety Instructions

Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.

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.

Before using this equipment, obey the following warnings:

• 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.

Bowﬂex Xtreme® 2 SE Owner’s Manual 3

Safety Warning Labels

Type Description

1 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.

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.

4Bowﬂex Xtreme® 2 SE Owner’s Manual

Safety Label Warnings

Type Description

2 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.

3[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.

7 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.

Bowﬂex Xtreme® 2 SE Owner’s Manual 5

Regulatory Approvals

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)

Meets:

EN957-1 Class H

EN957-2 Class H

Meets:

ASTM F2276-05

ASTM F2216-05

Product Specifications

Specifications / Approvals

6Bowﬂex Xtreme® 2 SE Owner’s Manual

Getting to Know Your Machine

Power Rod®

Resistance Rods

Rod Hook

Lat Tower

Seat Back Pad

Seat

Base Frame

Platform

Rod Caps

Cable

Hand Grip

Rod Box

Lower Pulley/ Squat

Station

Center Cross Bar

Leg Attachment

50” Bent Lat

Bar

Pulley

Abdominal Bar

Seat Locking Pin

Bowﬂex Xtreme® 2 SE Owner’s Manual 7

Power Rod® Resistance

Power Rod® resistance rods are made from a special composite material. Your rods are

sheathed with a protective 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 resistance (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.

Getting to Know Your Machine

8Bowﬂex Xtreme® 2 SE Owner’s Manual

Abdominal Crunch position:

Active pulleys are on lat tower.

Getting to Know Your Machine

Center Cross Bar:

Standard position – used when

performing exercises like a

Bench Press or Chest Fly.

Rowing Position:

Active pulleys are on squat pulley

frame.

Leg Extension:

Active pulleys are on the squat

pulley frame.

Lat Tower:

Used for exercises like

Pulldowns and Pushdowns.

Squat:

Active pulleys are on squat pulley

frame and on center cross bar.

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:

Bowﬂex Xtreme® 2 SE Owner’s Manual 9

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.

10 Bowﬂex Xtreme® 2 SE Owner’s Manual

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

The 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

toward the cuff.

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.

Attach the snap hooks to the D-rings on both ends of the harness. 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.

Lat Pulldown Bar

The Lat Pulldown Bar enhances exercises that work back, shoulders and triceps muscles.

Abdominal Crunch

Shoulder Harness:

Bowﬂex Xtreme® 2 SE Owner’s Manual 11

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

12 Bowﬂex Xtreme® 2 SE Owner’s Manual

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.

Bowﬂex Xtreme® 2 SE Owner’s Manual 13

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 muscle 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 actually 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 bio-

mechanically 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.

Define Your Goals

14 Bowﬂex Xtreme® 2 SE Owner’s Manual

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.

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:

• Isolate Muscle Groups Focus work on specific

muscle groups.

• Progressive Loading The gradual systematic increase

of repetitions, resistance and exercise period.

Define Your Goals

Bowﬂex Xtreme® 2 SE Owner’s Manual 15

Working Out

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.

Warming Up

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!

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.

Breathing

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:

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.

2) Allow breathing to occur, naturally,

don’t force it.

Workout Guide

16 Bowﬂex Xtreme® 2 SE Owner’s Manual

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.

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.

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

Reps

10-15

Body Part

Back

Shoulders

Arms

Trunk

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

Reps

10-12

Body Part

Chest

Shoulders

Arms

Legs

Exercise

Bench Press

Seated Shoulder Press

Triceps Pushdown

Biceps Curl

Leg Extension

Sets

1-3

Reps

10-12

Day 1 & 3

Day 2 & 4

The Workouts

Bowﬂex Xtreme® 2 SE Owner’s Manual 17

Body Part

Chest

Back

Shoulders

Arms

Exercise

Bench Press

Seated Lat Rows

Crossover Rear Deltoid Rows

Biceps Curl

Triceps Extension

Sets

1-3

Reps

12-15

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 cardiovascular benefits.

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

Legs

Trunk

Exercise

Leg Extension

Standing Hip Extension

Standing Hip Abduction

Standing Low Back Extension

Seated Abdominal Crunch

Sets

1-3

Reps

12-15

10-12

DAY 2 & 4

The Workouts

18 Bowﬂex Xtreme® 2 SE Owner’s Manual

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.

Body Part

Chest

Shoulders

Exercise

Bench Press

Chest Fly

Seated Shoulder Press

Crossover Rear Deltoid Row

Lateral Shoulder Raise

Shoulder Shrug

Sets

2-4

Reps

8-12

DAY 1

Body Part

Back

Arms

Exercise

Seated Lat Row

Seated Lat Pulldowns

Biceps Curl

Reverse Curl

Triceps Pushdown

Triceps Extension

Sets

2-4

Reps

8-12

DAY 2

Body Part

Legs

Trunk

Exercise

Squat

Leg Extension

Standing Hip Extension

Standing Low Back Extension

Seated Abdominal Crunch

Seated Oblique Abdominal Crunch

Sets

2-4

Reps

8-12

DAY 3

The Workouts

Bowﬂex Xtreme® 2 SE Owner’s Manual 19

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 routine.

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

Circuit 2

Body Part

Chest

Legs

Back

Trunk

Exercise

Bench Press

Squat

Seated Lat Row

Seated Abdominal Crunch

Reps

8-12

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

Body Part

Shoulders

Arms

Trunk

Exercise

Crossover Rear Deltoid Rows

Triceps Pushdown

Seated Oblique Crunch

Reps

8-12

Circuit 3

The Workouts

20 Bowﬂex Xtreme® 2 SE Owner’s Manual

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.

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

Circuit 1

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

Circuit 2

The Workouts

Bowﬂex Xtreme® 2 SE Owner’s Manual 21

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.

Body Part

Chest

Shoulders

Exercise

Bench Press

Chest Fly

Seated Shoulder Press

Crossover Rear Deltoid Rows

Shoulder Shrug

Sets

2-4

Reps

5-8

Body Part

Back

Arms

Exercise

Seated Lat Row

Seated Lat Pulldowns

Biceps Curl

Reverse Curl

Triceps Pushdown

Triceps Extension

Sets

2-4

Reps

5-8

Body Part

Legs

Trunk

Exercise

Squat

Leg Extension

Standing Low Back Extension

Seated Abdominal Crunch

Sets

2-4

Reps

5-8

8-12

5-8

Day 1

Day 2

Day 3

The Workouts

START ACTION

START FINISH

START ACTION

START FINISH

22 Bowﬂex Xtreme® 2 SE Owner’s Manual

Chest Exercises

Bench Press – Shoulder Horizontal Adduction (and Elbow Extension)

START FINISH

• 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 shoulder-

blades together. Maintain a very

slight, comfortable, arch in lower

back.

• 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 shoul-

ders.

• 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).

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.

START FINISH

• 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 shoulder-

blades together. Maintain a slight,

comfortable, arch in lower back.

• Slowly move arms inward, main-

taining the elbows in a slightly

bent position throughout move-

ment.

• Stop when upper arms are straight

out in front, level with shoulders.

• Slowly return to start position.

Keep chest muscles tightened

during motion.

Muscles worked:

Chest muscles (pectoralis major). Also

involves front shoulder muscles (anterior

deltoid and triceps, located on the back

of the upper arm.

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 ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 23

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.

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.

• Sit and grasp hand grips with

cable and grip positioned beneath

forearm.

• Lower arms 5-6 inches from stan-

dard bench press position.

• Straighten arms to front.

• Be sure arms are directly in line

with cables, palms facing down and

wrists straight.

• Raise chest and pinch shoulder-

blades together. Keep a gentle arch

in lower back.

• Slowly 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.

START FINISH

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.

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.

• Sit and grasp hand grips.

• Straighten arms to front.

• Raise arms 6-8 inches above

regular bench press position.

• Keep arms in line with cables,

palms down, wrists straight.

• Raise chest and pinch shoulder-

blades together. Keep a slight,

comfortable, arch in lower back.

• Slowly move elbows out, simulta-

neously bending arms. Keep fore-

arms in line with cables.

• Stop when upper arms are out to

sides, 10º above shoulders.

• Slowly press forward, moving

hands toward center. Return to

start position, with arms straight

to front at shoulder width and in

line with cables.

START FINISH

START ACTION

START FINISH

START ACTION

START FINISH

24 Bowﬂex Xtreme® 2 SE Owner’s Manual

Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

• 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.

Muscles worked:

Pectoralis Major; Anterior Deltoid

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.

Muscles worked:

Pectoralis Major; Anterior Deltoid

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.

• 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.

• 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.

Chest Exercises

START ACTION

Bowﬂex Xtreme® 2 SE Owner’s Manual 25

Shoulder Exercises

Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Muscles worked:

Back portion of shoulder muscles (rear

deltoids, rear portion of middle deltoids).

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 FINISH

• Stand 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 shoulder-

blades together.

• Maintaining 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).

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 posi-

tion.

Key Points:

• Maintain 90º angle between upper arms

and sides of torso throughout exercise.

• Keep shoulderblades pinched together

and maintain good spinal alignment.

START FINISH

• Stand 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.

• Lift chest and pinch shoulderblades

together.

• Maintaining 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.

START ACTION

26 Bowﬂex Xtreme® 2 SE Owner’s Manual

Crossover Rear Deltoid Rows – Elbow Flexion

Muscles worked:

Back portion of shoulder muscles (rear

deltoids, rear portion of middle deltoids).

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 non-

working hand on top of bench for addi-

tional stabilization.

START FINISH

• Stand 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.

• Allowing arms to bend as you go,

move elbows outward and back-

ward keeping a 90º angle between

upper arms and sides of torso.

• Always point forearms in the

direction of cables.

• Move 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).

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.

START FINISH

• Stand 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 shoulder-

blades together.

• Allowing arms to bend as you

go, move elbows out and back

keeping a 90º angle between

upper arms and sides of torso.

• Always point forearms in direction

of cables.

• Move until elbows are slightly

behind shoulders, then slowly

reverse motion. Keep rear

shoulder muscles tightened.

Shoulder Exercises

START ACTION

Bowﬂex Xtreme® 2 SE Owner’s Manual 27

Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)

Muscles worked:

Side shoulder muscles (middle

deltoids), top muscle of rotator cuff

(supraspinatus) and upper trapezius

muscles.

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 FINISH

• Stand 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.

• Raise arms out to sides to nearly

shoulder level.

• Keep side of arm/elbow facing out/

up throughout movement.

• Slowly bring arms into start posi-

tion 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.

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 FINISH

• Slide 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 shoulder-

blades together.

• Maintain a slight, comfortable,

arch in lower back.

• Raise arms out to sides to almost

shoulder level.

• Keep side of forearms/elbows

facing out/up throughout move-

ment.

• Slowly bring arms to start

position without relaxing.

Shoulder Exercises

START ACTION

28 Bowﬂex Xtreme® 2 SE Owner’s Manual

Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)

Muscles worked:

Front part of shoulder muscles (front

deltoids) and front part of middle deltoids.

Position:

Standing – facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension and seat. Use plat-

form 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.

• Stand on platform facing outward

with knees slightly bent. You may

want to lean back against bench.

• Keep chest up, ads tight and main-

tain a slight arch in

lower back.

• Grasp hand grips with palms

facing machine and arms straight

at sides.

• Arms may be moved alternately or

together.

• Keeping arms straight, move them

forward, then up to shoulder

height.

• Slowly return arms beside

torso and repeat.

START FINISH

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.

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 align-

ment.

• Do not let the arch increase in the lower

back while pressing up.

START FINISH

• Sit facing outward, knees bent and

feet ﬂat on ﬂoor.

• Keep chest up, abs tight and main-

tain a slight arch in

lower back.

• Grasp hand grips with palms

facing away from machine.

• Raise hand grips to just above

shoulder level, keeping palms

facing forward.

• Straighten arms overhead,

focusing on moving elbows up

and in toward head.

• Slowly return to starting position

keeping tension in front shoulder

muscles.

Shoulder Exercises

START ACTION

Bowﬂex Xtreme® 2 SE Owner’s Manual 29

Shoulder Rotator Cuff – Internal Rotation

Muscles worked:

Front rotator cuff muscle

(subscapularis).

Position:

Standing – facing left or right

Accessory:

Hand Grips

Pulleys:

Center Cross Bar -wide position

Before You Begin:

Remove Seat and Leg Extension

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 resis-

tance that you can perform

12-15 perfect reps.

START FINISH

Shoulder Rotator Cuff – External Rotation

Muscles worked:

Rear portion of rotator cuff (infraspinatus,

teres minor muscles).

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 FINISH

• Stand on platform with one

side toward machine. Maintain good

spinal alignment.

• Using arm furthest from rods, reach

across body, grasp hand grip nearest

you and draw

arm back into side. Keep elbow bent

90º.

• Allow forearm to rest against

abdomen and elbow against

side, taking out some of the

slack or in cables.

• Rotate forearm away from abdomen

and out to side, keeping elbow/upper

arm

by side.

• Slowly return to start position.

• Rotate forearm toward abdomen,

keeping elbow by side.

• Slowly return to start position.

• Stand 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.

Shoulder Exercises

START ACTION

30 Bowﬂex Xtreme® 2 SE Owner’s Manual

Shoulder Extension – Elbows Stabilized

Muscles worked:

Upper back (latissimus dorsi, teres major,

rear deltoid muscles), muscles between

shoulderblades (middle trapezius,

rhomboid muscles) and triceps.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

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.

START FINISH

• Stand 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.

• Initiate by pinching shoulderblades

together.

• Continue movement by moving

hands in an arc, down and back

toward hips.

• Slowly return to start position.

START FINISH

Shoulder Shrug – Scapular Elevation

Muscles worked:

Upper trapezius and associated smaller muscles

of region.

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.

• Stand on platform facing machine.

• Reach down and grasp hand grips

with palms facing away.

• Let arms hang, extending toward

pulleys.

• Raise shoulders toward back of

head, making sure neck/head

does not move.

• Slowly reverse motion, keeping

upper trapezius muscles tight.

Shoulder Exercises

START ACTION

Bowﬂex Xtreme® 2 SE Owner’s Manual 31

Scapular Protraction – Elbows Stabilized

Muscles worked:

Serratus anterior muscles, the muscles

on the side of the rib cage.

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:

• 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.

START FINISH

• Sit 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 shoul-

derblades. Maintain a slight,

comfortable, arch in lower back.

• Keeping 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.

Muscles worked:

Develops lower trapezius

muscles, which stabilize and

move shoulderblades.

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.

Scapular Depression

START FINISH

• Sit 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.

• Keeping arms straight, slide shoul-

derblades toward hips.

• When shoulderblades are fully

depressed, slowly return to start

position.

• Movement is subtle and only occurs

in shoulder.

Shoulder Exercises

START ACTION

START FINISH

START ACTION

START FINISH

32 Bowﬂex Xtreme® 2 SE Owner’s Manual

Shoulder Exercises

Scapular Retraction

Muscles worked:

Develops muscles between shoulderblades

(trapezius and rhomboids).

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.

• Sit on oor facing machine.

• Grab hand grips with palms facing

each other.

• Place heels against end of plat-

form, bend hips and knees, arms

straight.

• Lift chest, sit up straight with spine

in good alignment and tighten

trunk muscles.

• Keeping arms straight, slowly

pinch shoulderblades together.

• When shoulderblades are

fully retracted, slowly return

to start position.

Crossover Seated Rear Delt Rows—Elbow Flexion

• 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.

• 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.

Muscles worked:

Anterior and Middle Deltoids

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 ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 33

Back Exercises

START FINISH

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.

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.

• Stand facing out.

• Slide hand grips up over

fore arms to elbows.

• Bend knees comfortably, cross arms

in front of chest and pull hand grips

tightly to chest.

• Lift chest, tighten trunk muscles

and arch lower back slightly. Pinch

shoulderblades together slightly.

• Lean forward from hips, slightly

letting out tension in the cables.

• Keep chest lifted, move entire

torso up as a unit by pivoting at

hips.

• Slowly return to start position

without slouching or changing

spinal alignment.

Good Morning

• Grasp the Squat Bar with your

palms facing downward.

• Keep your legs bent slightly.

• Bend over, approximately 90˚

from your hips (not your waist)

• 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.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids

Position:

Standing—facing outward

Accessory:

Squat Bar

Pulleys:

Squat Pulley Frame

Leg Extension:

Removed

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.

START ACTION

START FINISH

START ACTION

START FINISH

34 Bowﬂex Xtreme® 2 SE Owner’s Manual

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.

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 shoulder-

blades.

• Stand 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.

• Move hands in an arc down

toward legs.

• End with arms by sides,

pressing shoulderblades down,

completely tightening lats.

• Control the return to start posi-

tion by slowly moving arms

overhead and releasing shoul-

derblades.

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.

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 shoulder-

blades.

• Stand 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.

• Move hands in an arc down

toward legs.

• End with arms by sides,

pressing shoulderblades down,

completely tightening lats.

• Control the return to start posi-

tion by slowly moving arms

overhead and releasing shoul-

derblades.

Back Exercises

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 35

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.

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 FINISH

• Grasp 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.

• Pull shoulderblades down and

together while drawing elbows

down to front, and then in,

toward sides of body.

• At end of motion, arms should be

near (not touching) sides, shoulder-

blades fully depressed toward hips,

and forearms in line with cables

(not forward).

• Slowly 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:

Latissimus dorsi, teres major and rear

deltoid, which make up the large pulling

muscles of upper back. Also involves

biceps group.

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 FINISH

• Grasp 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.

• Pull shoulderblades down and

together while drawing elbows

down and then in, toward sides of

body.

• At end of motion, arms should be

near (not touching) sides, shoul-

derblades fully depressed toward

hips and forearms in line with

cables (not forward).

• Slowly return to start position.

Allow arms and shoulderblades

to move up fully, without relaxing

muscles.

Back Exercises

START ACTION

START FINISH

START ACTION

START FINISH

36 Bowﬂex Xtreme® 2 SE Owner’s Manual

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.

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 FINISH

• Stand on platform. Reach down

and grasp hand grips, palms

facing each other.

• Let arms extend in direction

of pulleys.

• Keep back at and knees bent.

• Move 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).

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 FINISH

• Stand 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.

• Keep back at and knees bent.

• Move elbows back as you bring

hand grips to a point below

chest.

• Slowly reverse motion. Keep

knees bent and back ﬂat.

Back Exercises

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 37

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.

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 shoulder-

blades.

START FINISH

• Grab hand grips with palms facing

each other.

• Place heels against end of plat-

form, bend knees comfortably.

• Sit up straight with spine in good

alignment.

• Pinch shoulderblades together.

• Pull upper arms down and back,

brushing past sides of the body

while keeping forearms pointing in

direction of cable.

• Slowly 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.

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 shoul-

derblades.

START FINISH

• Cross 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 align-

ment.

• Pinch 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.

Back Exercises

START ACTION

START FINISH

START ACTION

START FINISH

38 Bowﬂex Xtreme® 2 SE Owner’s Manual

START FINISH

Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear deltoid.

Also involves biceps group.

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 FINISH

• Grasp 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.

• Pull shoulderblades down

and together while drawing elbows

down to sides, then in, toward body.

• At 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.

• Slowly return to start position

allowing arms and shoulderblades

to move up, without relaxing

muscles.

Back Exercises

Reverse Grip Pulldown with Lat Bar

• 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.

• 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.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

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 ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 39

Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves pectoralis major and

triceps.

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 FINISH

• Cross 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.

• Pull shoulderblades down and

together while drawing elbows

out, away from sides.

• At end of motion, arms should be

drawn away from sides, shoul-

derblades fully depressed toward

hips, and forearms in line with

direction of cables.

• Slowly 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.

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 FINISH

• Cross 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.

• Pull shoulderblades down and

together while drawing elbows down

to sides, and then in, toward body.

• At 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.

• Slowly return to start position

allowing arms and shoulderblades

to move fully up, without relaxing

muscles.

Back Exercises

START ACTION

START FINISH

START ACTION

START FINISH

40 Bowﬂex Xtreme® 2 SE Owner’s Manual

Pulldowns—Shoulder Adduction (with elbow ﬂexion)

• 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.

• 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)

• 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.

• 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.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

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.

• 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.

Muscles worked:

Latissimus Dorsi; Teres Major; Rear

Deltoids; Lower Trapezius; Biceps

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.

Back Exercises

Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves biceps group.

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 FINISH

• Hold 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).

• Pull shoulderblades down

and together while drawing elbows

down to sides, then in, toward trunk.

• 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

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.

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 FINISH

• Grasp 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.

• Pull 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.

Back Exercises

START ACTION

42 Bowﬂex Xtreme® 2 SE Owner’s Manual

Arm Exercises

Triceps Pushdown – Elbow Extension

Muscles worked:

Triceps

Position:

Standing – facing machine

Accessory:

Hand Grips

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 a very slight

arch in the lower back.

START FINISH

• Stand 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 stabi-

lize spine. Maintain a slight arch in

lower back.

• Keep 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

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.

START FINISH

• Stand on platform.

• Grasp hand grips at shoulder width,

with grips in vertical hammer posi-

tion.

• 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 stabi-

lize spine. Maintain a slight arch in

lower back.

• Keep 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.

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 43

Triceps Pushdown – with Bent Lat Bar (Elbow Extension)

Muscles worked:

Triceps

Position:

Standing – facing machine

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension and Seat

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.

START FINISH

• Stand 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.

• Keep 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.

START FINISH

Arm Exercises

Single Arm Pushdown—Elbow Extension

• 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.

Muscles worked:

Triceps

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

START FINISH

START ACTION

START FINISH

44 Bowﬂex Xtreme® 2 SE Owner’s Manual

Cross Triceps Extension

Muscles worked:

Triceps

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 at

on ﬂoor.

• Reach 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.

• With free hand, lightly grasp back

of arm near elbow, to stabilize

working arm.

• Raise chest and pinch shoulder-

blades together. Maintain a slight

arch in lower back.

• Keep upper arm stationary. Bend

elbow, moving hand in arcing

motion across chest.

• Stop motion when arm is straight,

then slowly reverse arc motion

until elbow is back in start posi-

tion.

Triceps Extension – Elbow Extension

Muscles worked:

Triceps

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.

• Bend 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 shoulder-

blades together. Maintain a slight,

comfortable, arch in lower back.

• Keep upper arm stationary. Slowly

straighten elbows allowing hands

to move in arcing motion above

head.

• Slowly reverse arcing motion until

elbows are bent again.

Arm Exercises

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 45

Hammer Triceps Extension – Elbow Extension

START FINISH

Muscles worked:

Triceps

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.

Key Points:

• Keep upper arms/shoulders

motionless.

• Keep wrists straight.

• Tighten triceps throughout

exercise and control the motion

on the way down.

• Bend knees. Place feet at

on platform.

• Reach behind and grasp one

or both of the hand grips in the

vertical hammer grip position.

• Keep elbows above shoulders,

directly in line with cables, palms

facing down, wrists straight.

• Raise chest and pinch shoulderblades

together. Maintain a slight, comfort-

able, arch in lower back.

• Keep upper arm stationary. Slowly

straighten elbows, allowing hands

to move in arching motion above

head.

• Slowly reverse arcing motion until

elbows are bent again.

START FINISH

Arm Exercises

“Rope” Pushdown—Elbow Extension

• 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.

• 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.

Muscles worked:

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 ACTION

START FINISH

START ACTION

START FINISH

46 Bowﬂex Xtreme® 2 SE Owner’s Manual

Triceps Kickback

Muscles worked:

Triceps

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 FINISH

• Stand 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 approxi-

mately 90º.

• Straighten elbow while keeping

upper arm completely still.

• When arm is straight, slowly return

to start position.

Hammer Triceps Kickback

Muscles worked:

Triceps

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 exer-

cise.

START FINISH

• Stand 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.

• Straighten elbow while keeping

upper arm completely still.

• When arm is straight, slowly return

to start position.

Arm Exercises

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 47

Resisted Dip – Elbow Extension

Muscles worked:

Triceps

Position:

Standing – facing outward

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep back straight and knees

slightly bent.

• Keep the abdominals tight throughout

the entire motion and maintain good

spinal alignment.

• Stand on the platform facing away

from machine. Reach back and

grab hand grips with thumbs on

inside toward body.

• Cable should be between arm and

body.

• Upper arms should be at a 90º

angle from torso.

• Straighten 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

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.

• Stand on platform.

• Bend down and grasp hand grips

with palms forward.

• Stand with upper arms by sides.

Lift chest, tighten abs and main-

tain a slight arch in lower back.

• Curl hand grips forward, then up,

and then in toward shoulders

while keeping elbows at sides and

upper arms completely still.

• Slowly lower to start position

by performing the same arcing

motion.

START FINISH

Arm Exercises

START ACTION

START FINISH

START ACTION

START FINISH

48 Bowﬂex Xtreme® 2 SE Owner’s Manual

Arm Exercises

Standing Biceps Curl—Elbow Flexion (in supination)

• 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.

Muscles worked:

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.

Hammer Biceps Curl—Elbow Flexion (in supination)

• 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.

Muscles worked:

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.

START ACTION

Bowﬂex Xtreme® 2 SE Owner’s Manual 49

Concentration Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps

Position:

Standing – right or left side facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep elbow pointing toward oor

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.

START FINISH

• Stand on platform, one side

toward machine.

• With hand closest to Power Rod

resistance rods , grasp hand grip.

• Keeping back straight, bend at

hips and knees, until trunk is

parallel to ﬂoor. Place uninvolved

hand on thigh to help stabilize.

• Curl hand grip away from cable,

then up toward shoulder while

keeping upper arm completely

motionless and elbow pointing

toward the ﬂoor at all times.

• Slowly return to start position

performing the same arc of

motion.

Reverse Curl – Elbow Flexion (in Pronation)

Muscles worked:

Deep arm muscle(brachialis).

Also the front forearm muscle (brachiora-

dialis) and biceps.

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 FINISH

• Stand 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.

• Keeping 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.

Arm Exercises

START ACTION

50 Bowﬂex Xtreme® 2 SE Owner’s Manual

START FINISH

Barbell Biceps Curl – Elbow Extension

Muscles worked:

Biceps

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.

• Stand on platform.

• Bend down and grasp squat bar

with palms facing forward.

• Stand with upper arms by sides

(although not pressed tightly). Lift

chest, tighten abs and maintain a

slight arch in

lower back.

• Curl squat bar forward, then up,

and then in toward shoulders

while keeping elbows at sides and

upper arms completely still.

• Slowly lower to start position by

performing same arcing motion.

Reverse Barbell Biceps Curl – Elbow Extension

Muscles worked:

Biceps

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.

• Stand on platform.

• Bend down and grasp squat bar

with palms facing down.

• Stand with upper arms by sides

(although not pressed tightly). Lift

chest, tighten abs and maintain a

very slight arch in lower back.

• Curl wrists back to bring squat

bar forward, then up, and then in

toward shoulders while keeping

elbows at sides and upper arms

completely still.

• Slowly lower to start position by

performing same arcing motion.

Arm Exercises

START ACTION

Bowﬂex Xtreme® 2 SE Owner’s Manual 51

Seated Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps

Position:

Seated – facing outward

Accessory:

Hand Grips

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 FINISH

• Grasp hand grips, arms at sides

with forearms near thighs.

• Maintain correct spinal

alignment.

• Curl 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.

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 FINISH

• Grasp hand grips in vertical

hammer grip position, arms at

sides, forearms near thighs.

• Maintain correct spinal

alignment.

• Curl forearms toward upper arms,

keeping upper arms completely

still.

• Slowly return to start position

without relaxing biceps.

Arm Exercises

START ACTION

START FINISH

START ACTION

START FINISH

52 Bowﬂex Xtreme® 2 SE Owner’s Manual

Arm Exercises

Arm Opposition Push-Pull

• 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.

• 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.

• 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.

• 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.

Muscles worked:

Biceps; Brachialis; Brachioradialis

Position:

Standing—facing outward

Accessory:

Hand Grips

Pulleys:

Lat Cross Bar and Squat Pulley Frame

Leg Extension:

Removed

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.

Muscles worked:

Middle Deltoids; Supraspinatus;

Trapezius; Biceps; Abs

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.

Upper Body Opposition Push-Pull

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 53

Wrist Curl – with Wrist Flexion

Muscles worked:

Front part of forearms. Also increases

the strength of grip and isometrically

challenges biceps.

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.

• Stand on platform.

• Bend down and grasp hand grips,

palms facing forward, ﬁngertips

down.

• Stand with upper arms and elbows

by sides.

• Lift chest, tighten trunk muscles

and maintain a slight arch in

lower back.

• Bend arms 90º, palms up. Hold

position throughout entire exer-

cise.

• Slowly curl sts towards front of

forearms.

• Keeping forearms still, slowly let

ﬁsts return to start position.

START FINISH

Wrist Extension

Muscles worked:

Back and top parts of forearms.

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.

• Stand on platform, knees slightly

bent.

• Grasp hand grips, palms facing

down. Rest mid-forearms

against sides with elbows ﬂared

out.

• Raise chest, tighten trunk

muscles and maintain a slight

arch in lower back.

• Slowly curl back of sts toward

forearms.

• Slowly return to start position.

Arm Exercises

START ACTION

START FINISH

START ACTION

START FINISH

54 Bowﬂex Xtreme® 2 SE Owner’s Manual

Trunk Rotation

Muscles worked:

Most of trunk muscles. Note: rotation is limited

in the spine and should be performed

with minimal resistance, in proper alignment.

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 FINISH

• Sitting 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.

• Tighten 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.

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.

START FINISH

• Place 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 opposite-

handle grip may be used.

• Lower back can start at or in a

normal arch, knees and hips bent,

feet ﬂat on ﬂoor.

• Tighten 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

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 55

Abdominal Exercises

Seated (Resisted) Abdominal Crunch – Spinal Flexion

Muscles worked:

Abdominal area including upper and lower

front abs (rectus abdominus)

and side abs (obliques).

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.

• Attach 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.

• Lower back can start out at or in

normal arch, knees and hips bent

and feet ﬂat on ﬂoor.

• Tighten 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

START ACTION

START FINISH

START ACTION

START FINISH

56 Bowﬂex Xtreme® 2 SE Owner’s Manual

Leg Exercises

Leg Extension

Muscles worked:

All muscles on front of upper thigh

(quadriceps muscle group).

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 FINISH

• Sit 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.

• Tighten 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).

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 exer-

cise.

• Keep knees pointed straight out in front

of you.

• Never step off platform while under

resistance.

START FINISH

• Stand on platform, feet shoulder

width apart.

• Squat down and place squat bar

across shoulders. Adjust strap on

bar to make sure you have resis-

tance at start of movement.

• Keep spine in good posture, with

chest lifted, abs tight and maintain

a very slight arch in lower back.

• Slowly rise to standing position.

Keep knees slightly bent.

• Slowly return to start position. Do

not allow knees to exceed

a 90º angle.

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 57

START FINISH

Muscles worked:

Buttocks area (gluteus maximus).

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.

• Maintain exactly the same bend in

the knee of moving leg throughout

entire exercise.

Standing Hip Extension – Knee Bent

• Secure hand grip around arch of

foot. Keep this leg bent at approxi-

mately 90º.

• Hold onto seat back pad to stabi-

lize yourself.

• Keep spine in good posture, chest

lifted, abs tight. Maintain a slight

arch in lower back.

• Tighten 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.

Standing Hip Extension – Knee Extended

Muscles worked:

Buttocks area (gluteus maximus).

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 exer-

cise.

• Keep leg in same position – slightly

away from body’s midline through entire

exercise.

• Secure hand grip around arch of

foot. Move leg very slightly away

from midline – enough

to move leg freely.

• Very slightly bend knee of support

leg.

• Hold onto seat back pad to stabi-

lize yourself.

• Keep spine in good posture, chest

lifted, abs tight. Maintain a slight

arch in lower back.

• Tighten 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.

START FINISH

Leg Exercises

START ACTION

START FINISH

START ACTION

START FINISH

58 Bowﬂex Xtreme® 2 SE Owner’s Manual

Leg Kickback – Hip and Knee Extension

Muscles worked:

Buttocks area (gluteus maximus).

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 FINISH

• Secure cuff around arch of foot.

Keep this leg bent at approxi-

mately 90º.

• Hold onto seat back pad to stabi-

lize yourself.

• Keep spine in good posture, chest

lifted, abs tight. Maintain a slight

arch in lower back.

• Extend 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).

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.

START FINISH

• Use 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.

• Lift knee up and in

toward torso.

• Allowing knee to bend as you

move, bring knee up as far as you

can, without allowing ANY move-

ment to occur at waist or lower

back.

• Slowly return to start position

without resting leg muscles.

Leg Exercises

START ACTION

START FINISH

START ACTION

START FINISH

Bowﬂex Xtreme® 2 SE Owner’s Manual 59

START FINISH

Dead Lift

Stiff Leg Dead Lift

Muscles worked:

Buttocks area (gluteus maximus)

and hamstrings.

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 at – do

not arch.

• Your motion is entirely at the hips NOT

the waist.

• Keep knees slightly bent and

head up.

• Use light weight.

• Stand 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.

• Push 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.

Muscles worked:

Buttocks area (gluteus maximus).

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 at –

do not arch.

• Lift with legs, not your back or arms.

• Keep knees bent and head up.

START FINISH

• Facing 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.

• Push up with legs.

• Slowly move up until you are in the

standing position.

• Slowly return to start position.

Leg Exercises

START ACTION

60 Bowﬂex Xtreme® 2 SE Owner’s Manual

Standing Hip Adduction

START FINISH

Standing Hip Abduction

Muscles worked:

Sides of hips (gluteus medius), especially on

the standing/support side.

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.

• Stand to one side of platform with

one side near machine. Slide

hand grip to ankle furthest from

machine (outside leg).

• Stand up straight, lift chest, tighten

abs and maintain a slight arch in

lower back.

• Adjust position so there is some

resistance in cables.

• Slowly move attached leg out to

side away from pulley (30-45º),

keeping hips and spine still.

• Slowly return to start position

without relaxing muscles.

Muscles worked:

Insides of thighs (adductor muscle

groups). Also, the outside of hip

(gluteus medius) on support leg.

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 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.

• Slowly allow attached leg to move

in toward support leg (30-45º),

keeping hips and spine still.

• Slowly draw leg back to start posi-

tion.

• Stand to one side of platform with

one side near machine. Slide

a hand grip over ankle nearest

machine (inside leg).

• Stand straight, lift chest, tighten abs

and maintain a slight arch in lower

back.

• Adjust position away from machine

so there is room to move attached

leg toward pulley.

Leg Exercises

START ACTION

Bowﬂex Xtreme® 2 SE Owner’s Manual 61

Calf Raise – Ankle Plantarﬂexion (Knee Stabilized)

Muscles worked:

Lower leg or calf (gastrocnemius,

soleus).

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 FINISH

• Stand with toes on platform and

heels hanging over edge.

• Use hand grips in both hands as

resistance and a balance stabi-

lizer.

• Lift chest, tighten abs and main-

tain a slight arch in

lower back.

• Slowly press balls of feet into plat-

form and lift heels up.

• Slowly return to start position.

Leg Exercises

Single Leg Calf Raise—Ankle Plantarﬂexion (knee stabilized)

START ACTION

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.

• 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.

FINISH

Muscles worked:

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.

62 Bowﬂex Xtreme® 2 SE Owner’s Manual

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External

Obliques

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum

Longus

Tibialis Anterior

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficialis

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Muscle Chart

Bowﬂex Xtreme® 2 SE Owner’s Manual 63

Exercise Log

Please feel free to make copies of this chart to continue your exercise log.

EXERCISE DAT E DATE DATE DATE DAT E DAT E

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

64 Bowﬂex® Body Leanness Program

Exercise Log

EXERCISE DAT E DATE DATE DATE DAT E DAT E

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

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. Call a Bowflex® Representative at 1-800-605-3369 for a Return Authorization Number.

Return Authorization will be granted if:

a. You purchased your Bowflex Xtreme® 2 SE home gym directly from Nautilus, Inc.;

and

b. You are calling within 6 weeks of the delivery date of your merchandise.

2. All 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.

NOTE: You are responsible for return shipping and for any damage or loss to

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.

Bowflex® 6-Week Satisfaction Guarantee

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)

com) trademarks include NAUTILUS®, BOWFLEX®, XTREME®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective owners.

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