Get Better Results from Your Bowflex Back Exercises



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A premium Bowflex offers you up to 14 different back exercises to choose from. But which Bowflex back exercises will produce the best results?

Selecting the best exercises will help you get better results from the same amount of effort.

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Results like:

    Increased fat loss

    Increased muscle tone or development

    Increased calorie burning (burn fat all day long)

Below discover which back exercises will produce results along with Tips on how to do them safely and effectively.



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Bowflex Back Exercises - An Easy Way to Get Better Results

A Bowflex home gym offers up to 14 different exercises for your back:

  • Wide Pull Downs
  • Narrow Pull Downs
  • Lying Lat Pull Downs at Elbows
  • Lying Lat Pull Downs at Palms
  • Functional Low Back Extension
  • Seated Lat Rows
  • One-Arm Seated Lat Rows
  • Lying Lat Fly
  • Reverse Grip Pull Downs
  • Scapular Retraction
  • Stiff-Arm Pull Down
  • Barbell Bent Over Row
  • Lying Narrow Lat Pull Downs
  • Lying Shoulder Pullover

(Note: please consult your owners manual for detailed descriptions of each Boflex exercise)

Compound vs. Isolation Exercises

The above exercises can be broken down into 2 categories - Compound and Isolation movements.

Isolation Back Exercises

    - Functional Low Back Extension
    - Lying Lat Fly
    - Scapular Retraction
    - Stiff-Arm Pull Down
    - Lying Shoulder Pullover

Compound Back Exercises

    - Wide Pull Downs
    - Narrow Pull Downs
    - Lying Lat Pull Downs at Elbows
    - Lying Lat Pull Downs at Palms
    - Seated Lat Rows
    - One-Arm Seated Lat Rows
    - Reverse Grip Pull Downs
    - Barbell Bent Over Row
    - Lying Narrow Lat Pull Downs


An isolation movement only bends or rotates 1 joint.

    Example - Lying Lat Fly

    When doing Lying Lat Flys only your shoulder joint will be moving.

In contrast, compound movements move multiple joints at the same time.

    Example - Seated Lat Rows

    When doing Seated Lat Rows your shoulders along with your elbows will be moving.

This means in a Seated Lat Row your body will be using your biceps, rear shoulders, scapular muscles, in addition to the muscles exercised in a Lying Lat Fly.

By choosing to do compound movements, rather than isolation you can exercise 2 to 10 times more muscle in the same workout time.

Another Example

If you would do Scapular Retractions (isolation movement) you would exercise just the scapular muscles (the muscles between your shoulder blades).

However, if you did Wide Pull Downs (compound movement) you would exercise your forearms, shoulders, outer and inner back muscles, in addition to your scapular muscles.


Tips for Doing Bowflex Back Exercises Safely & Effectively

Functional Lower Back Extension

    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.

Lying Shoulder Pullover

    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

Using compound movements for the majority of your Bowflex back exercises will empower you to burn more fat and tone/develop more muscle in the same amount of time.


If you haven’t invested in a Boflex yet, please click here to find out which model can help you achieve your goals.

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