The Bowflex Revolution® Owner’s Manual000-5822.040111.E
8The Bowflex Revolution® home gym has the largest range of exercises ever offered by a Bowflex® home gym. Preparing your machine for use and maintaini
9MaintenanceTo store your machine, you can either leave it in the fully assembled, extended position, or you can raise the seat rail system to make a
10Adjusting Cable TensionPay close attention to maintenance of the cable tension. Over time and with heavy use, the cables are designed to give slight
11Cable Hookup for Leg ExercisesThe drawings on this page show proper cable hookup when using the leg extension attachment. Please note that the freea
12Cable Hookup for Leg Press ExercisesThe drawings on this page show proper cable hookup for leg press exercises. Please note that the freearms should
13Storing Leg Press CablesStep 1 Side View Step 2 Step 3 Step 4 Step 1 Step 2 Step 3 Step 4
14Storing Leg Extension Cables
15Attaching Hand Grips and Foot HarnessesYour Bowflex Revolution® home gym comes with a pair each of hand grips and foot harnesses.Hand GripsYou recei
16Attaching Accessories, Benches, and SeatsUse the instructions on the following pages to attach each of the accessories/attachments.Leg Press Seatbac
17Attaching Accessories, Benches, and SeatsPreacher CurlPull out the pop-pin and slide the Preacher Curl Assembly into place. When the Preacher Curl i
Table of ContentsImportant Safety Information 1 Safety Warning Labels and Serial Number 2Specifications 4Getting to Know Your Bowflex Revo
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19Companion EquipmentBowflex Revolution® Accessory Rack (ordered separately) The Bowflex Revolution® home gym comes with many accessories and attachment
20Defining Your GoalsMuscle Strength is the maximum force you can exert against resistance at one time. Your muscle strength comes into play when you
21Defining Your GoalsReaching Your GoalsTo reach your goals you must follow a consistent, well designed program that provides balanced development t
22Exercising ProperlyWorking OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positiv
23The Workouts20 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set of each exercise
24The Workouts20 Minute Upper/Lower BodyFrequency: 4 Days Per Week (M-T-TH-F) Time: About 20 MinutesThis program provides you with a quick an
25The WorkoutsBody BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentration and dedication
26The WorkoutsCircuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit training is a great w
27The WorkoutsTrue Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great way to achieve
1Important Safety InstructionsIndicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.Read and unde
28The WorkoutsStrength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasize overall strength dev
29ExercisesA Revolutionary Way to ExerciseThe Bowflex Revolution® home gym provides an unparalleled number of exercises, with more than 90 exercises a
Chest Exercises30Bench Press — Shoulder Horizontal Adduction (and elbow extension)Muscles worked:Pectoralis Major; Deltoids; TricepsBench Position:45˚
31Chest ExercisesResisted Punch — Shoulder Flexion, Elbow Extension, Scapular ProtractionSTART FINISHSTART• Sit on the bench facing away from the e
32Chest ExercisesDecline Chest FlySTART FINISHSTART• Sit in the 45º position, reach straight behind your body, grasp the Hand Grips, and slightly be
33Chest ExercisesStanding Chest Press — Shoulder Horizontal Adduction (and elbow extension)START FINISHSTART• Grasp the Hand Grips so the cables are
34Chest ExercisesIncline Chest Press — Shoulder Horizontal Adduction (and elbow extension)START FINISHSTART• Grasp the Hand Grips so the cables trave
35Chest ExercisesStanding Incline Chest Press w/ Alternating Motion — Shoulder Horizontal AdductionSTART FINISHSTART• Grasp the Hand Grips so the cab
36Chest ExercisesStanding Decline Chest Press — Shoulder Horizontal Adduction (and elbow extension)START FINISHSTART• Grasp the Hand Grips so the cab
37Chest ExercisesStanding Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)START FINISHSTART• Grasp the Hand Grips so the cables lie cl
2Safety Warning Labels and Serial NumberLabel 1Label 3Label 4Label 5Label 2Serial numberLabel 2Locate and read all safety warnings on the machine befo
38Chest ExercisesStanding Incline Chest Fly — Shoulder Horizontal Adduction (elbow stabilization)START FINISHSTART• Grasp the Hand Grips so the cable
39Shoulder ExercisesRear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)START FINISHSTART• Sit on the bench facing the main engine.
40Shoulder ExercisesSeated Shoulder Press — Shoulder Adduction (and elbow extension)START FINISHSTART• Sit on the bench facing away from the engine
41Shoulder ExercisesShoulder Extension — (elbows stabilized)START FINISHSTART• Sit on the bench facing engine. • Grasp the Hand Grips, palms fac
42Shoulder ExercisesScapular Protraction — (elbows stabilized)START FINISH• Reach behind your body, grasp the Hand Grips and straighten your arms in
43Shoulder ExercisesLying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)START FINISHSTART• Sit on the bench facing engine. • Grasp
44Shoulder ExercisesSeated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)START FINISHSTART• Sit on the bench facing engine. • S
45Shoulder Exercises Standing Shoulder Press — Shoulder Abduction (and elbow extension)START FINISH• Grasp the Hand Grips so the cables are in line
46Shoulder ExercisesStanding Front Shoulder Raise — Shoulder FlexionSTART FINISH• Stand on the platform facing away from the engine.• Grasp the Hand
47Shoulder ExercisesStanding Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)START FINISHSTART• Grab the opposite side
3Safety Warning Labels and Serial NumberLabel 2: Keep hands away.Location: Below freearms on main unit; top of seat rail bracket; top of Leg Ex
48Shoulder ExercisesShoulder Internal Rotation w/ Full Shoulder Adduction START FINISHSTART• Stand off to one side of the machine.• Grasp the handle
49Shoulder ExercisesShoulder External Rotation w/ Full Shoulder Adduction START FINISHSTART• Stand off to one side of the machine.• Facing the machi
50Back ExercisesNarrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)START FINISHSTART• Straddle the bench facing the engine, g
51Back ExercisesSeated Lat Rows — Shoulder Extension (and elbow flexion)START FINISHSTART• Sit on the bench facing the engine, near the back (leg ext
52Back ExercisesSTART FINISH• Sit on the Bench facing the engine.• Grasp the Hand Grips, palms facing each other. • Keeping your arms straight,
53Back ExercisesStanding Lat Row Low Pulley — Shoulder Extension (and elbow flexion)START FINISHSTART• Stand on the floor facing the engine.• Grasp t
54Back ExercisesStanding Single Arm Lat Row Low Pulley — Shoulder Extension START FINISHSTART• Stand on one side of the seat rail, facing the engine,
55Back ExercisesSeated Low Back Extension START FINISHSTART• While sitting on the seat pad, move the handles to one side and slide the strap above yo
Lying Shoulder Pullover56Back ExercisesSTART FINISH• With the bench flat, lie on your back with your head facing the engine. • Position yourself
57Back ExercisesWide Pulldowns — Shoulder Adduction (with elbow flexion)START FINISHSTART• Grasp the Hand Grips using the wide grip determined by fol
4Product SpecificationsDimensions (arms raised) 112” L x 37.8” W x 73” H (284cm x 98cm x 185.4cm)Workout Area 120” x 84” (304.8cm x 213.4cm)Asse
Arm ExercisesTriceps Pushdown — Elbow ExtensionSTART FINISHSTART• Straddle the Seat Rail, facing the engine.• Grasp the Hand Grips, palms facing
59Arm ExercisesStanding French Press – Elbow extension form a shoulder flexed positionSTART FINISHSTART• Stand facing away from the engine with one fo
Arm ExercisesLying 45° Triceps Extension — Elbow ExtensionSTART FINISHSTART• Lie flat on the Bench, head toward the engine. Keep your knees bent an
61Arm ExercisesRope Pushdowns – Elbow extensionSTART FINISHSTART• Cross your arms and grasp the Hand Grips (right hand on left handle, left hand on r
62Arm ExercisesStanding Biceps Curl – Elbow flexion from a shoulder extended positionSTART FINISHSTART• Reach back and grasp the Hand Grips with your
Arm ExercisesStanding Biceps Curl — Elbow Flexion (in supination)START FINISHSTART• Straddle the Seat Rail, facing the engine.• Reach down and gr
Arm ExercisesPreacher Curl — Elbow Flexion (in supination)• Sit at the end of the bench facing away from the engine. • Rest your elbows on the pl
Tricep KickbackSTART FINISHSTART• Straddle the bench facing the engine, bend forward at your hips until your torso is parallel to the bench, slight
Arm ExercisesLying Biceps Curl — Elbow Flexion (in supination)START FINISHSTART• Sit on the bench, facing the engine. Keep your knees bent and feet
67Arm ExercisesStanding Wrist Curls – Wrist flexion from elbow flexed positionSTART FINISHSTART• Reach down and grasp the Hand Grips, palms facing up,
5BenchSeatSeat RailCableVariable Pulley SystemHand GripStanding PlatformSpring Lock Seat PinLeg Extension/Leg Curl AttachmentBowflex Revolution® Part
68Arm ExercisesSeated Wrist Curl — Wrist FlexionSTART FINISHSTART• Sit facing the engine with your knees bent, feet together and flat on the bench.
69Abdominal ExercisesStanding Trunk RotationSTART FINISHSTART• Stand with one side toward the engine, angled about 45° away from the platform.• Gra
70Abdominal ExercisesKneeling “Wood Chop” – High to Low Trunk flexion with rotationSTART FINISHSTART• Stand off to one side of the platform and kneel
Reverse Crunch — Spinal FlexionSTART FINISHSTART• Lie on the bench, head toward the engine, grasp bench for support. • Bend your hips and knees u
Abdominal ExercisesSeated (Resisted) Abdominal Crunch — Spinal FlexionSTART FINISHSTART• Grasp the Hand Grips in both hands, drawing them over your
73Leg ExercisesProne (Lying face down) Leg Curls START FINISHSTART• Set up the leg curl attachment with the bar up as shown, and the bench flat.• Li
74Leg ExercisesLying Leg ExtensionSTART FINISHSTART• While sitting on the bench facing the engine, attach one cable to the D-ring on the heel of the
Leg Exercises75Standing Hip Extension — (knee flexed)START FINISHSTART• Stand to one side of the Seat Rail, facing the engine.• Secure the Foot Ha
Leg ExercisesAnkle EversionSTART FINISHSTART• Sit on the Bench, with one side to the engine.• Attach a Foot Harness on the foot farthest from th
Leg ExercisesHip AbductionSTART FINISHSTART• Stand to one side of the Seat Rail, one side next to engine.• Secure Foot Harness on the foot furthe
6SpiraFlex® ResistanceThe Bowflex Revolution® home gym features an ingenious patented technology called SpiraFlex®. The Bowflex Revolution® muscle-bui
78Leg ExercisesStanding Hip FlexionSTART FINISHSTART• Stand on the platform on one side of the seat rail facing away from the engine.• Attach one ca
79Leg ExercisesStanding Hip External RotationSTART FINISHSTART• Stand on the platform on one side of the seat rail facing sideways from the engine.•
Leg Exercises80VARIATIONSingle Leg - Leg Press – Knee Extension w/ hip extensionSTART FINISH• Remove the bench and set up the machine with the slidin
Leg ExercisesDorsi FlexionSTART FINISH• Sit on the bench facing toward the engine. • Attach the Foot Harness on your right foot, bend your knee,
SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi RadialisTe
Please feel free to make copies of this chart to continue your exercise log.EXERCISE DATE DATE DATE DATE DAT E DATESetsRepsResistanceSetsRepsResistanc
84Bowflex Revolution® 100% Satisfaction GuaranteeWe want you to know that your Bowflex Revolution® machine is a superior product. Your satisfaction is
7Using Your Bowflex Revolution® Home GymStep 1: Place resistance plate on shaft, matching rounded top of hole with rounded top of shaft. Push resistan
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