Bowflex Elite Assembly and Owners Manual

Bowflex Elite Manual

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  • Bowflex Elite | Assembly and Owners Manual - Page 1
    The Bowflex® Elite™ Home Gym Assembly Instructions 51018 Rev AB (10/2004)
  • Bowflex Elite | Assembly and Owners Manual - Page 2
    home gym carefully. The best place for your Bowflex® Elite™ home S 22 gym is on a hard, level surface. Assemble your Bowflex® Elite™ home gym in the location where you intend to use it, as the Bowflex® Elite™ home gym does not go through doors easily once fully assembled. T Allow a workout
  • Bowflex Elite | Assembly and Owners Manual - Page 3
    W 2 SQUAT STRAPS Y 2 ROD CABLES W/ 2 SNAP HOOKS (attached) Z 2 LAT CABLES W/ 2 SNAP HOOKS (attached) AA 1 LEG CABLE BB 2 SQUAT CABLES W/ 2 SNAP HOOKS (attached) NOTE: LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR BOWFLEX® ELITE™ HOME GYM IS FULLY ASSEMBLED. *Specifications subject to
  • Bowflex Elite | Assembly and Owners Manual - Page 4
    Hardware Guide Tools You Will Need You will need the following tools to complete the assembly of your Bowflex® Elite™ home gym. If you don't have these tools, you can find them at any hardware or department store for a reasonable price. • 1/2" combination wrench • Phillips screw driver •
  • Bowflex Elite | Assembly and Owners Manual - Page 5
    Platform Locate the following items: • From Step 1 - Base Platform/Lower Lat Tower Assembly • Item #3 - Base Right Leg - Do not unwrap cables! • Item #4 - Base Left Leg - Do not unwrap cables! • Item #E - (4) 3/8" X 3/4" Button Head Screws • Item #N - (4) 3/8" Washers With the Base Platform/Lower
  • Bowflex Elite | Assembly and Owners Manual - Page 6
    Assembly Guide Step 3 - Attach the Squat Platform to the Main Assembly Locate the following items: • From Step 2 - Base Platform/Lat Tower (Main) Assembly • Item #5 to the Leg, as shown in Figure 3b. Figure 3a O Base Platform/Lower Lat Tower Assembly N I Bolt Holes Leg 5 Squat Platform Brackets
  • Bowflex Elite | Assembly and Owners Manual - Page 7
    Assembly Guide Step 4 - Attach the Chest Bar with Pulleys to the Main Assembly Locate the following items: • From Step 3 - Main Assembly • Item #6 - Chest Bar • Item #31 - Chest Pulleys • Item #K - (2) 3/8" X 5" Button Head Screws • Item #N - (4) 3/8" Washers • Item #O - (2) 3/8" Nylock Nuts Line
  • Bowflex Elite | Assembly and Owners Manual - Page 8
    . Figure 6 Seat Pad/Seat Bracket Assembly Rail Pivot Bushings 9 Holes in the Seat Rail Pull Pin Step 7 - Attach the Rear Leg to the Rear Leg Cross Tube Locate the following items: • Item #10 - Rear Leg - Do not unwrap cables! • Item #11 - Rear Leg Cross Tube • Item #H - (2) 3/8" X 3" Button Head
  • Bowflex Elite | Assembly and Owners Manual - Page 9
    Assembly Guide Step 8 - Attach the Rear Leg to the Seat Rail Locate the following items: • From Step 6 - Seat Rail Assembly • From Step 7 - Rear Leg Assembly • Item #J - (1) 3/8" X 4 1/4" Button Head Screw • Item #N - (2) 3/8" Washers • Item #O - (1) 3/8" Nylock Nut • Item #Q - (2) Bolt Covers Undo
  • Bowflex Elite | Assembly and Owners Manual - Page 10
    Assembly Guide Step 9 - Attach the Seat Rail to the Main Assembly Locate the following items: • From Step 4 - Main Assembly • From Step 8 - Seat Rail Assembly • Item #12 - Seat Rail Knob • Item #J - (1) 3/8" X 4 1/4" Button Head Screw • Item #N - (2) 3/8" Washers • Item #O - (1) 3/8" Nylock Nut •
  • Bowflex Elite | Assembly and Owners Manual - Page 11
    Assembly Guide Step 10 - Attach the Leg Extension Pivot Tube Locate the following items: • Item #13 - Leg Extension Pivot Tube • From Step 9 - Main Assembly • Item #30 - Lock Out Pin • Item #G - (1) 3/8" X 2 3/4" Button Head Screw • Item #N - (2) 3/8" Washers • Item #O - (1) 3/8" Nylock Nut • Item
  • Bowflex Elite | Assembly and Owners Manual - Page 12
    Assembly Guide Step 11 - Attach the Rollers to the Leg Extension Locate the following items: • From Step 10 - Main Assembly • Item #14 - 17 16 Step 12 - Attach Leg Cable to the Leg Extension Locate the following items: • From Step 11 - Main Assembly • Item #AA - (1) Leg Cable • Item #F - (1) 3/8"
  • Bowflex Elite | Assembly and Owners Manual - Page 13
    Assembly Guide Step 13 - Assemble the Leg Extension Seat Locate the following items: • Item #19 - Leg Extension Seat Pad • Item #21 - Leg Extension Seat Support Tube • Item #C - (4) 5/16" X 3/4" Button Head Screws • Item #M - (4) 5/16" Washers Figure 13 21 Rail Bracket Place the Leg Extension
  • Bowflex Elite | Assembly and Owners Manual - Page 14
    Extension Seat Assembly, reverse this procedure. Figure 14 Leg Extension Seat Support Tube Bracket Hooks Roller Tube Spacers Back Edge Step 15 - Attach the Lat Cross Bar to the Upper Lat Tower Locate the following items: • Item #22 - Lat Cross Bar - Do not unwrap cables! • Item #23 - Upper Lat
  • Bowflex Elite | Assembly and Owners Manual - Page 15
    - Attach the Rod Box with Power Rods® to the Rod Box Frame Locate the following items: • Item #24 - Rod Box Frame • Item #25 - Rod Box with Power Rods® • Item #B - (3) #10 X 1" Phillips Head Screws • Item #L - (3) 1/4" Washers Place the Rod Box Frame (Item #24) and Rod Box with Power Rods® (Item #25
  • Bowflex Elite | Assembly and Owners Manual - Page 16
    - Attach the Faceplate to the Main Assembly Locate the following items: • Item #26 - Faceplate • From Step 18 - Main Assembly • Item #A - (2) #10 Lower Lat Tower, as shown in Figure 19. You may need to push the Power Rods® out of the way to 26 insert the screws into the holes. Attach the
  • Bowflex Elite | Assembly and Owners Manual - Page 17
    Assembly Guide Step 20 - Attach the Faceplate Back Panels Locate the following items: • Item #27 - Faceplate Right Back Panels • Item #28 - Faceplate Left Back Panels • From Step 19 - Main Assembly • Item #A - (2) #10 Phillips Head Screws Slide each Faceplate Back Panel (Items #27 & 28), textured
  • Bowflex Elite | Assembly and Owners Manual - Page 18
    entire Bowflex® Elite™ home gym, tightening all screws, nuts and other hardware securely before exercising on your Bowflex® Elite™ home gym. Steps 23 through 26 illustrate how to route and connect the Cables to your new Bowflex® Elite™ home gym. Seat Assembly Step 23 - Route the Rod Cables Locate
  • Bowflex Elite | Assembly and Owners Manual - Page 19
    Squat Bar "D" Ring. Repeat for remaining Squat Cable. CONGRATULATIONS! You have successfully completed assembly of your Bowflex® Elite™ home gym! Please inspect your machine to ensure that all fasteners are tight and everything is properly assembled. Review all warnings that are affixed to the
  • Bowflex Elite | Assembly and Owners Manual - Page 20
    questions regarding your Bowflex® Elite™ home gym or any instructions found in this manual, please call 1-800-605-3369 for assistance. ©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either
  • Bowflex Elite | Assembly and Owners Manual - Page 21
  • Bowflex Elite | Assembly and Owners Manual - Page 22
  • Bowflex Elite | Assembly and Owners Manual - Page 23
    Special Edition Includes: Dr. Ellington Darden's Six Week Fast Fat Loss - Body Leanness Program The Bowflex® Elite™ Home Gym Owner's Manual and Fitness Guide Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program
  • Bowflex Elite | Assembly and Owners Manual - Page 24
    33 Incline Chest Fly 33 Resisted Punch 34 Lying Cable Crossover 34 Shoulder Exercises: Rear Deltoid Rows 35 Lateral Shoulder Raise 35 Seated Hip Abduction 62 Standing Leg Kickback 62 Muscle Chart 63 Bowflex® Elite™ Home Gym Warranty 64 Bowflex® Elite™ Home Gym Warranty Card 65
  • Bowflex Elite | Assembly and Owners Manual - Page 25
    the weight resistance. Use only the Power Rods® that came with your • Keep cables and Power Rods® bound with the rod Bowflex® Elite™ home gym. binding strap when not in use. • Set up and use your Bowflex® Elite™ home gym • Before exercising, make sure the cable pulley on a hard, level surface
  • Bowflex Elite | Assembly and Owners Manual - Page 26
    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® Elite™ home gym. Bowflex® Elite™ home gym is
  • Bowflex Elite | Assembly and Owners Manual - Page 27
    the cables from the Power Rods® when your are not using your Bowflex® Elite™ home gym. Use the rod binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way. To order an additional set of
  • Bowflex Elite | Assembly and Owners Manual - Page 28
    Folding your Bowflex® Elite™ home gym for storage is easy. 1) Lock the Seat and Bench into the flat position. 2) Remove all Power Rod® resistance and then bind the Power Rods® with the rod binding strap. 3) Ensure that the Leg Extension Lock-out Pin is installed. (Refer to page A-9 for instructions
  • Bowflex Elite | Assembly and Owners Manual - Page 29
    cables are securely fastened to the regular Bowflex® cables and the Bent Lat Bar, Squat Bar or Hand Grips. • Always use the Bent Lat Bar holders to support Leg Extension: Designed to add more effectiveness exercises that target your legs, thighs, calves, etc. Safety: • Before using the Leg Extension
  • Bowflex Elite | Assembly and Owners Manual - Page 30
    Your Leg Press Belt and Squat Bar Pulleys Leg Press Belt: The Leg Press Belt is used for the Leg Press exercise. • With the Bowflex® exercises. Safety: • Always check fasteners, hooks, cables and each workout to functioning. • Remove workout bench and lock seat into closest position to the Power rods
  • Bowflex Elite | Assembly and Owners Manual - Page 31
    your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Darden
  • Bowflex Elite | Assembly and Owners Manual - Page 32
  • Bowflex Elite | Assembly and Owners Manual - Page 33
    the exercise routine you must be familiar with your Bowflex®. You should experiment with finding the proper amount of resistance to use on each exercise. while exercising, stop the movement and consult a physician. Make sure you read your Bowflex® Owner's Manual BEFORE attempting a workout. There
  • Bowflex Elite | Assembly and Owners Manual - Page 34
    just 18 workouts (3 per week) on the Bowflex® machine. Bowflex® was a significant part of the results. The exercises performed on willing to exercise very intensely on the Bowflex® machine and adhere to a strict eating plan. In return, you'll get simple exercise instructions, specific menus to use
  • Bowflex Elite | Assembly and Owners Manual - Page 35
    to follow the instructions in the next section. Enter your starting weight on the RESULTS SUMMARY SHEET provided. Circumference of Body Parts: For an even buttocks. 6) Thighs - high, just below the buttocks crease with legs apart and weight distributed equally on both feet. Record each measurement
  • Bowflex Elite | Assembly and Owners Manual - Page 36
    of the upper arm midway between the shoulder and the elbow. Relax arm at your side. Pick up skinfold as pictured. Thigh Stand relaxed with most of the weight on your left leg. Pick up a skinfold in the vertical plane on the front side of the right thigh, midway between the hip
  • Bowflex Elite | Assembly and Owners Manual - Page 37
    chart to determine your body-fat percentage and enter the number on the line below. Starting body-fat percentage Men Chest Abdomen Thigh Total Optional Picture Taking Pictures , and have the person taking the picture stand in the same place, with the same setting behind you. 2) Make sure you stand
  • Bowflex Elite | Assembly and Owners Manual - Page 38
    find your body-fat percentage. Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. Age in Years Sum of Three Skinfolds (mm) 130 125 120 Female 115 Male 110 40 105
  • Bowflex Elite | Assembly and Owners Manual - Page 39
    Calculating Lean Body Mass Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and
  • Bowflex Elite | Assembly and Owners Manual - Page 40
    Age Weight Loss Muscle Gain Fat Loss Please follow the instructions in the "Measurements" section for measuring circumferences. Measurements your results to Bowflex, please send to: Bowflex Results, 1400 N.E. 136th Ave., Vancouver, WA. 98684. Or you may fax this sheet to Bowflex Results at 1-360
  • Bowflex Elite | Assembly and Owners Manual - Page 41
    to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete. Perform each workout three days a week. Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Seated Abdominal Crunch Sets 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12
  • Bowflex Elite | Assembly and Owners Manual - Page 42
    calorie eating plan, and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to keep the body well rested, no other exercises or activities are allowed during the six-week
  • Bowflex Elite | Assembly and Owners Manual - Page 43
    Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar item with you throughout the day. After several weeks, you will find that
  • Bowflex Elite | Assembly and Owners Manual - Page 44
    The Eating Plan The menus in the Bowflex eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow them exactly. Every attempt has been made to utilize
  • Bowflex Elite | Assembly and Owners Manual - Page 45
    for Weeks 3&4; 100 calories for Weeks 5&6. Women-150 calories for Weeks 1&2; 100 calories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from afternoon snack selections plus the following: 1/2 C. low-fat frozen yogurt (100) 2 C. light, microwave popcorn (100) 21
  • Bowflex Elite | Assembly and Owners Manual - Page 46
    for Weeks 5&6. Women-150 calories for Weeks 1&2; 100 calories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from afternoon snack selections plus the following: 120 ml low-fat frozen yogurt (100) 240 ml light, microwave popcorn (100) * Nutritionaly equivalent products with similar
  • Bowflex Elite | Assembly and Owners Manual - Page 47
    Shopping List Quantities needed for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples
  • Bowflex Elite | Assembly and Owners Manual - Page 48
    and blue marks on my legs when I diet. Am I problem. Teenagers require significantly more calories each day than 1500, which is the highest level. Check with a registered dietician (RD) for appropriate recommendations. Your teenage son and daughter, however, could follow the Bowflex exercise routines
  • Bowflex Elite | Assembly and Owners Manual - Page 49
    means you'll get better muscle-building results. Q. I'm confused about how to breathe during each Bowflex exercise? A. Let's say your goal is to do 10 repetitions on a specific Bowflex exercise that is performed in the recommended 4-second lifting and 4-second lowering style. Here are the proper
  • Bowflex Elite | Assembly and Owners Manual - Page 50
    Routine 2 1. Leg Curl 2. Leg Extension 3. Standing Lateral Shoulder Raise 4. Seated Shoulder Press 5. Rear Deltoid Row 6. Decline Press 7. Reverse Curl 8. Seated Triceps Extension 9. Low Back Extension 10. Abdominal Crunch Look in your Bowflex Owner's Manual for descriptions of the new exercises
  • Bowflex Elite | Assembly and Owners Manual - Page 51
    of this chart to continue your exercise log. EXERCISE Bench Press 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
  • Bowflex Elite | Assembly and Owners Manual - Page 52
    each set, three sets to each exercise, working the muscle only to fatigue. Muscle Power is are the result of equal strength developed in all parts of the body. It comes into play in your manual. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising
  • Bowflex Elite | Assembly and Owners Manual - Page 53
    personal program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the guidelines below. 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
  • Bowflex Elite | Assembly and Owners Manual - Page 54
    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® Elite™ home gym. Cooling Down An essential part
  • Bowflex Elite | Assembly and Owners Manual - Page 55
    from torso, elbows out, palms forward. • Line up arms with cables keeping your wrists straight. • Raise chest, pinch shoulder blades together, Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion.
  • Bowflex Elite | Assembly and Owners Manual - Page 56
    Chest Exercises Decline Bench Press - Shoulder Horizontal Adduction (and elbow extension) Muscles and maintain good spinal alignment. START • Grasp Hand Grips in both hands. • Cables travel beneath arms, forearms aligned with cables. • Bend your elbows back, keeping upper arms at a 90° angle from
  • Bowflex Elite | Assembly and Owners Manual - Page 57
    Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. Limit and control your range of motion. • Keep knees bent, feet on floor, head back against bench. • To
  • Bowflex Elite | Assembly and Owners Manual - Page 58
    You may vary this exercise by using bilateral movement with both arms or punching upward or downward. Lying Cable Crossover - Shoulder Extension/ throughout exercise. • Keep knees bent, feet on floor, head back against bench. 34 START • Lie flat on your back, head toward the Power Rods®. Position
  • Bowflex Elite | Assembly and Owners Manual - Page 59
    stand on the platform, straddling the seat rail and facing the Power Rods®. • Grasp the Hand Grips, palms facing each other. • Align your spine and bend forward slightly at the hips (1520°). • Let arms hang in line with cables. • Elevate shoulders slightly toward back of head, keeping spine aligned
  • Bowflex Elite | Assembly and Owners Manual - Page 60
    Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles worked: your arms, but keep your spine steady and tight. START • Sit on the bench, facing away from the Power Rods®. • Keep your chest up, abs tight and maintain a slight arch in lower back. • Grasp the Hand
  • Bowflex Elite | Assembly and Owners Manual - Page 61
    good spinal alignment. • Do not bend your neck or slouch during this exercise. • Raise shoulders evenly. • For variation, try this exercise bent forward slightly from the hips. START • Stand on the platform, facing the Power Rods®. • Reach down and grasp the Hand Grips, palms facing each other
  • Bowflex Elite | Assembly and Owners Manual - Page 62
    a 90° angle between upper arms and torso throughout exercise. • Do not slouch forward or use your arm cables, palms facing down and wrists straight. ACTION • Keeping your arms straight and in line with the cables • Lie on the bench, head toward the Power Rods®. • Grasp the Hand Grips and bring your
  • Bowflex Elite | Assembly and Owners Manual - Page 63
    Maintain a 90° angle between upper arms and torso throughout exercise. START • Sit on the Bench facing the Power Rods®. • Grasp the Hand Grips , palms facing floor, arms nearly straight. • Sit up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle
  • Bowflex Elite | Assembly and Owners Manual - Page 64
    a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion. START • Sit on the Bench, one side toward the Power Rods®. • Grasp the Hand Grip nearest you and draw your upper arm into your torso
  • Bowflex Elite | Assembly and Owners Manual - Page 65
    Shoulder Exercises Seated Lateral Shoulder Raise - Shoulder Flexion (elbows stabilized) Muscles worked • Do not use your arm muscles for this movement. START • Sit on the Bench facing the Power Rods®. • Grasp the Hand Grips , palms facing each other. FINISH ACTION • Keeping your arms straight,
  • Bowflex Elite | Assembly and Owners Manual - Page 66
    arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades. 42 START • Sit on the bench, facing Power Rods®. • Grasp the Hand Grips and slide them over your forearms
  • Bowflex Elite | Assembly and Owners Manual - Page 67
    Back Exercises Pulldowns - Shoulder Adduction (with elbow flexion) Muscles worked: tightened throughout the entire motion. START • Attach a Hand Grip to each cable on the Lat Tower Pulleys. • Straddle the bench facing the Power Rods®, grasp a Hand Grip in each hand, palms facing each other and
  • Bowflex Elite | Assembly and Owners Manual - Page 68
    back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades 44 START FINISH START • Lie on your back on the bench, head near the Power Rods®. • Slip your arms through the Hand Grips
  • Bowflex Elite | Assembly and Owners Manual - Page 69
    Sit on the bench facing Power Rods®, with your posterior near the back (leg extension) end of the bench exercise. START • Straddle the Seat Rail facing the Power Rods®. • Grasp the Bent Lat Bar with your palms facing down. • Step back slightly, making sure that there is enough movement in the cable
  • Bowflex Elite | Assembly and Owners Manual - Page 70
    • Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades Bent Over Row START Back Exercises FINISH START • Stand on platform. Reach down and grasp the Squat attachment with palms facing backward. • Let your arms hang extending in the direction
  • Bowflex Elite | Assembly and Owners Manual - Page 71
    chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Straddle the Seat Rail facing the Power Rods®, and grasp one Hand Grip, palm facing up. • Stand approximately 1-2 feet or .3-.6 m from Lat Tower (adjust
  • Bowflex Elite | Assembly and Owners Manual - Page 72
    and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Sit on the bench facing away from the Power Rods®, keeping knees bent and feet flat on floor. • Reach behind and grasp one or both of the
  • Bowflex Elite | Assembly and Owners Manual - Page 73
    • Tighten the triceps throughout the exercise, using controlled motion. START • Lie flat on the Bench, head toward the Power Rods®. Keep your knees bent and straighten your arms in an arcing motion inward and down toward your legs. • Fully straighten your arms and then, with a controlled motion,
  • Bowflex Elite | Assembly and Owners Manual - Page 74
    the exercise, using controlled motion START • Sit facing away from the Power Rods®. • Using an overhand grip, reach behind you and grasp the Hand Grips, bending your elbows until your hands are near the top of your head, palms facing up. • Keep your arms in line with the cables
  • Bowflex Elite | Assembly and Owners Manual - Page 75
    START • Sit on the bench, facing the Power Rods®. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the bench, knee entire exercise. • Keep your chest lifted, spine straight, and a slight arch in your lower back. START • Sit on the bench, facing the Power Rods®.
  • Bowflex Elite | Assembly and Owners Manual - Page 76
    with both arms simultaneously to save time START • Sit facing the Power Rods® with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain physical and cable tension throughout exercise. • Grasp the Hand Grips, palm facing down, and rest your midforearms
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    it with both arms simultaneously to save time. START • Sit facing the Power Rods® with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain physical and cable tension throughout exercise. • Grasp the Hand Grips, palm facing up, and rest your midforearms
  • Bowflex Elite | Assembly and Owners Manual - Page 78
    your body during this exercise. START • Straddle the Seat Rail, facing the Power Rods®. • Reach down Power Rods®. • With each hand, grasp the opposite Hand Grip (right to left, etc.), palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat Tower (adjust for comfort). • Cross the cables
  • Bowflex Elite | Assembly and Owners Manual - Page 79
    , but allow body to slowly initiate movement. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. Keep hips and knees motionless. • Move slowly to eliminate momentum. START • Face the Power Rods®, and attach an Ankle Cuff to each ankle. • Lie back on the bench
  • Bowflex Elite | Assembly and Owners Manual - Page 80
    follow the rib motion rather than lead it. Maintain normal neck posture. • Tighten your abs throughout the entire exercise, relaxing only at the end of each set. • Move slowly to eliminate momentum. • Allow exhalation up and inhalation down without exaggerating breathing. START • Grasp the Hand
  • Bowflex Elite | Assembly and Owners Manual - Page 81
    your rib cage and arms away from the Power Rods® 30-40°, as if you were rotating with a rod through the middle of your spine. • Slowly reverse the motion, returning to the Start position without relaxing muscle tension. Leg Exercises Squat - Knee Extension, Hip Extension, Ankle Plantarflexion
  • Bowflex Elite | Assembly and Owners Manual - Page 82
    Keep your upper thigh motionless throughout this exercise. 58 START • Sit on bench, facing the Power Rods®. Secure Ankle Cuff around one ankle (don't cross cables). • Lie back on the bench, head supported. Bend the active leg approximately 90° (tall users will need to modify this position). • Clasp
  • Bowflex Elite | Assembly and Owners Manual - Page 83
    Leg Exercises FINISH START • Sit on the Bench, with one side to the Power Rods®. • Attach an Ankle Cuff around the ball of the outside foot (furthest from pulley). • Straighten the attached leg and sit up straight. • Allow the foot to rotate toward the Power Rods®, keeping tension in the cables
  • Bowflex Elite | Assembly and Owners Manual - Page 84
    Hip Extension - (knee flexed) Leg Exercises START FINISH Success Tips • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back. START • Stand to one side of the Seat Rail, facing the Power Rods®. • Secure the Ankle Cuff
  • Bowflex Elite | Assembly and Owners Manual - Page 85
    attach an Ankle Cuff to the ankle closest to the Power Rods®. • Sit far enough from the Power Rods® that there is tension in the cable at the start of the exercise. • Lift leg with cuff in front of you, at a 45° angle from your trunk (toward Power Rods®)-do not lock your knee. • You may hold onto
  • Bowflex Elite | Assembly and Owners Manual - Page 86
    attach an Ankle Cuff to the ankle farthest from the Power Rods®. • Sit far enough from the Power Rods® that there is tension in the cable at the start of the exercise. • Lift leg with cuff in front of you, at a 45° angle from your trunk (toward Power Rods®)-do not lock your knee. • You may hold onto
  • Bowflex Elite | Assembly and Owners Manual - Page 87
    Muscle Chart 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
  • Bowflex Elite | Assembly and Owners Manual - Page 88
    instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of God (such as floods, tornadoes, power surges, etc.). • Damage due to normal wear and tear. What Nautilus Will Do During your Warranty Coverage Period, Nautilus will repair any Bowflex® Elite™ home gym that
  • Bowflex Elite | Assembly and Owners Manual - Page 89
    Bowflex® Elite™ Home Gym ,999 $100,000 - $149,999 Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift? Yes No Nautilus Inc. All Rights Reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus
  • Bowflex Elite | Assembly and Owners Manual - Page 90
    to follow instructions or warnings in the Owner's Manual, misuse, mishandling, accident or Acts of God (such as floods or power surges). • Damage due to normal wear and tear. What We Will Do During your Warranty Coverage Period, Nautilus will repair any Bowflex® Elite™ home gym that proves to
  • Bowflex Elite | Assembly and Owners Manual - Page 91
  • Bowflex Elite | Assembly and Owners Manual - Page 92
    questions regarding your Bowflex® Elite™ Home Gym or any instructions found in this manual, please call 1-800-605-3369 for assistance. ©2004 Nautilus Inc. All rights reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, Bowflex Elite, Power Rod and the Bowflex and Nautilus logos are either
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51018 Rev AB (10/2004)
The Bowflex
®
Elite
™
Home Gym
Assembly Instructions