Bowflex Exercises - Selecting the BEST Back Exercises

Below discover which Bowflex back exercises burn the most calories. In addition, uncover Tips for receiving the maximum benefit from each exercise.

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Bowflex Exercises - A Simple Way to Receive Better Results

Bowflex back exercises:

• Wide Pull Downs


• Narrow Pull Downs (palms facing away)


• Narrow Pull Downs (palms facing you)


• Lying Lat Pull Downs at Elbows


• Lying Lat Pull Downs


• Functional Low Back Extension


• Seated Lat Rows (using handles)


• Seated Lat Rows (using bar)


• One-Arm Seated Lat Rows


• Lying Lat Fly


• Scapular Retraction


• Stiff-Arm Pull Down


• Barbell Bent Over Row


• Lying Narrow Lat Pull Downs


• Lying Shoulder Pullover

For detailed descriptions of how to do each Bowflex back exercise, please consult your Bowflex manual.

Isolation vs. Compound Exercises

An isolation exercise only works 1 muscle group during an exercise.

For example: Stiff Arm Pull down


While doing a Stiff arm pull down only your upper back muscles will be exercised.

In contrast, a compound exercise trains multiple muscles groups at the same time.

For example: Narrow Grip Pull downs


While doing Narrow grip pull downs, you will train your back, biceps, and shoulder muscles.

You would like to burn more fat and tone/develop more muscle, wouldn't you?

Compound Exercises

• Wide Pull Downs


• Narrow Pull Downs (palms facing away)


• Narrow Pull Downs (palms facing you)


• Lying Lat Pull Downs at Elbows


• Lying Lat Pull Downs


• Seated Lat Rows (using handles)


• Seated Lat Rows (using bar)


• Barbell Bent Over Row


• Lying Narrow Lat Pull Downs

Isolation Exercises

• Functional Low Back Extension


• One-Arm Seated Lat Rows


• Lying Lat Fly


• Scapular Retraction


• Stiff-Arm Pull Down


• Lying Shoulder Pullover

For more Bowflex exercises, please click here

For Bowflex workouts that incorperate compound exercises, please click here

Bowflex Exercises - Tips for Enjoying the Best Results

Tip 1 - Start with a light weight to allow your body to learn how to do the exercise.

Tip 2 - Keep your eyes looking forward throughout the movement.

Lying Lat Fly

Tip 1 - Use light to moderate resistance.

Tip 2 - Keep your feet on the floor for added balance.

Scapular Retraction

Tip 1 - Focus on touching your shoulder blades together.

Stiff-Arm Pull Down

Tip 1 - Use light to moderate resistance.

Tip 1 - Keep a slight bend in your elbows.

Tip 2 - Keep your hands 6-8 inches apart to target your back muscles.

Pull Downs (Lying, narrow grip, wide grip)

Tip 1 - Focus on pulling with your elbows.

Tip 2 - Squeeze your shoulder blades together at the end of the movement.

Seated Lat Rows

Tip 1 - For proper form and safety, keep your back straight throughout the movement.

Tip 2 - Focus on pulling with your elbows.

Tip 3 - Squeeze your shoulder blades together at the end of the movement.

Bent Barbell Rows

Tip 1 - Keep your back straight throughout the movement.

Tip 2 - Keep your chin up and look forward.

Tip 3 - Pull with your elbows, keeping them close to your sides.

Tip 4 - Squeeze your shoulder blades together at the end of the movement.

In Summary

Can you see how using compound exercises will give you better results?

Are you interested in getting better results?

If you ever were going to start getting better results, when do you think would be the best time to start?

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