The Best Bowflex Exercises

A Bowflex home gym can offer anywhere from 50 to 100+ Bowflex exercises to choose from. But, are all exercises created equal?

Below discover a simple guide to selecting the best exercises - for best results. In addition, uncover sample Bowflex workouts that take advantage of these exercises.

Two Types of Bowflex Exercises - Isolation & Compound

An isolation exercise moves only 1 joint in the exercise.

For example - the chest fly only incorporates the shoulder joint

Because an isolation exercise uses fewer joints, it also uses fewer muscles.

For example - A chest fly only trains your chest muscles with a little help from your shoulders

In contrast, a compound exercise moves multiple joints throughout the exercise.

For example - the bench press not only uses your shoulder joint, but also incorporates your elbow joint as well

Because compound exercises use multiple joints, your body must use multiple muscles groups at the same time.

For example - A bench press not only trains your chest muscles - like the chest fly, but also trains your shoulder and triceps muscles as well

Result? More muscles used = more fat burned and more muscle toned/developed.

In addition, compound exercises can also empower you to use much greater resistance than isolation exercises.

Sample Bowflex Workouts

Bowflex Workout 1 (Using "Compound" Bowflex Exercises)

• Chest - bench press (Trains: chest, shoulder, and triceps muscles)


• Back - seated rows (Trains: back, shoulder, biceps muscles)


• Biceps - biceps curls (Trains: biceps muscles)


• Calves - standing calve raises (Trains: calf muscles)


• Shoulders - shoulder press (trains: shoulders, triceps muscles)


• Triceps - triceps pushdowns (trains: triceps muscles)


• Thighs - squats (trains: quads, hamstrings, and glutes)


• Abs - resisted crunches (trains: abdominal muscles)

Bowflex Workout 2 (Using "Isolation" Bowflex Exercises)

• Chest - chest fly (trains: chest muscles)


• Back - pullovers (trains: back muscles)


• Biceps - stand biceps curls (trains: biceps muscles)


• Calves - standing calf raises (trains: calf muscles)


• Shoulders - front raises (trains: shoulder muscles)


• Triceps - triceps extensions (trains: triceps muscles)


• Thighs - leg extensions (trains: quad muscles)


• Abs - resisted crunches (trains: abdominal muscles)

Which workout do you feel would empower you to burn more fat and tone/develop more muscle?

For Bowflex workouts that incorporate compound exercises, please click here

Would you like to add variety to your Bowflex workout? Receive our FREE Bowflex Exercise of the Month. It's easy, simply join our RSS feed (click here for info about RSS).

Exercise of the Month - Toe Touch Crunches

Exercise of the Month - Rotating Bench Press

Exercise of the Month - Arnold Press

Exercise of the month - Close-Grip Bench Press

Exercise of the month - Cable Crunches

Exercise of the month - Dips

Exercise of the month - Lying Back Rows

Exercise of the month - Pull Down Curls

Exercise of the month - Seat Calf Raises

Looking for new Bowflex workouts? Receive a new workout every month. Simply subscribe to our FREE RSS feed (click here for info about RSS).

Workout of the Month - 1

Workout of the Month - 2

Workout of the Month - 3 (fat burning/weight loss)

Workout of the Month - 4 (fat burning/weight loss)

Workout of the Month - 5 (fat burning/weight loss)

Workout of the Month - 6

Workout of the Month - 7 (fat burning/weight loss)

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In Summary

Can you see how using compound exercises for the majority of your Bowflex workout will give you better results?

Are you interested in receiving better results?

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

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