Bow Classic Exercises

STEEL BOW EXERCISES | ISO-BOW EXERCISES

CHEST

Chest Compression

Muscles Engaged: Chest – Shoulders

Ensure elbows are parallel to the ground. Compress.

Lower Chest Compression

Muscles Engaged: Chest – Shoulders

Compress your Bow Classic at or below your waist.

Upper Chest Compression

Muscles Engaged: Chest – Shoulders

Compress your Bow Classic at or above shoulder height.

Side Chest Compression

Muscles Engaged: Chest – Shoulders – Triceps

Extend one arm fully. Compress your Bow Classic with your opposite arm.

Alternate to outside arm compressing for outer chest.

Reverse Grip Chest Compression

Muscles Engaged: Chest – Shoulders

Compress your Bow Classic using an underhand grip of the tubes at chest height.

Inside Grip Chest Compression

Muscles Engaged: Chest – Shoulders

Compress your Bow Classic using an overhand grip of the tubes at chest height.

Reverse Grip Lower Chest Compression

Muscles Engaged: Lower Chest – Shoulders

Compress your Bow Classic using an underhand grip of the tubes at or below waist height.

Inside Grip Lower Chest Compression

Muscles Engaged: Lower Chest – Shoulders

Compress your Bow Classic using an overhand grip of the tubes at or below waist height.

Reverse Grip Upper Chest Compression

Muscles Engaged: Chest – Shoulders

Compress your Bow Classic using an overhand grip of the tubes at chest height.

Inside Grip Upper Chest Compression

Muscles Engaged: Upper Chest – Shoulders

Compress your Bow Classic using an overhand grip of the tubes at or above shoulder height.

BACK

Archer

Muscles Engaged: Upper Back – Posterior Deltoids

Ensure hand grips are placed in the middle of the cables and elbows are parallel to the ground. Extend one arm. Spread cable using opposite arm.

Lat Pull Down

Muscles Engaged: Lats – Back

Ensure hand grip is placed securely on your upper thigh. In a straight motion pull down.

Seated Lat Push Down

Muscles Engaged: Lats – Back

Ensure hand grip is placed securely on non-slip pad. In a straight motion push down.

Kneeling Lat Push Down

Muscles Engaged: Lats – Back

Ensure hand grip is placed securely on non-slip pad. In a straight motion push down.

Cable Spread

Muscles Engaged: Upper Back – Posterior Deltoids

Ensure hand grips are placed in the middle of the cables. Keep your elbows parallel to the ground. Spread both cables evenly.

Seated Row

Muscles Engaged: Mid Back

Place feet securely on bottom cable. Pull upper cable using your back.

Upper Back Compression

Muscles Engaged: Shoulders – Upper Back

Ensure elbows are horizontal/parallel to the ground. Compress.

Lower Back Compression

Muscles Engaged: Lats – Upper Back – Shoulders

Hold Bow Classic parallel to the ground and compress.

*Variation: On the edge of a seat, hold Bow Classic underneath legs

Seated Deadlift

Muscles Engaged: Lower Back

Place both feet securely through bottom cable. Do not lock your knees. Keep your back straight. Spread the cables using your back.

*Do not exceed maximum compression

SHOULDERS

Deltoids Cable Spread

Muscles Engaged: Deltoids – Shoulder

Ensure hand grips are placed in the middle of the cables. Spread your Bow Classic using top hand.

Overhead Shoulder Compression

Muscles Engaged: Shoulders – Upper Back

Compress with hands over head.

Overhead Cable Spread

Muscles Engaged: Shoulders – Upper Back

Ensure hand grips are placed in the middle of the cables. Spread your Bow Classic over head.

Upright Row

Muscles Engaged: Upper Back – Shoulders

Place knees securely on bottom cable. Center upper cable grips. Pull upper cable using your back and shoulders.

Vertical Rotator Cuffs

Muscles Engaged: Shoulders – Rotator Cuffs

Hold elbow at shoulder height. Rotate forearm parallel to vertical position.

Lateral Rotator Cuffs

Muscles Engaged: Shoulders – Rotator Cuffs

Hold elbows in towards waist. Rotate forearms outward keeping elbows tight.

Cable Spread Horizontal ISO-MOTION

Muscles Engaged: Upper Back – Posterior Deltoids

Spread both cables evenly. Maintain resistance and move from side to side.

Cable Spread Vertical ISO-MOTION

Muscles Engaged: Upper Back – Posterior Deltoids

Spread both cables evenly. Maintain resistance and move up and down.

LEGS

Deadlift / Squat

Muscles Engaged: Lower Back – Quadriceps – Glutes – Hamstrings

Place both feet securely on bottom cable. Bend knees. Keep your back straight. Spread cables in a squatting manner.

*Do not exceed maximum compression

Single Leg Press

Muscles Engaged: Quadriceps – Glutes – Hamstrings

Place foot securely in cable. Keep arms still. Press with your leg

*Do not exceed maximum compression

Lunge with ISO-BOW

Muscles Engaged: Quadriceps – Hamstrings – Glutes

Place foot securely on bottom cable. Wrap ISO-BOW around cable. Keep arms still. Step back into lunge.

*Do not let knee position go over toes or exceed maximum compression

Hip Abduction

Muscles Engaged: Outside Hips – Thighs

Place both cables securely on outside of knees. Spread your legs.

Hip Adduction

Muscles Engaged: Inside Hips – Thighs – Groin

Place both forearms securely inside of knees. Compress your legs.

Calf Extension

Muscles Engaged: Calves

Place foot securely through cable.Point toes

*Ensure toe is always pointed to keep cable secure

Leg Raise

Muscles Engaged: Hip Flexor – Lower Abs

Place both feet securely in cables. Raise top leg.

BICEPS

Biceps Curl

Muscles Engaged: Biceps

Place both hands on handles. Keep upper arm still. Curl upwards bending only at elbow.

Cable Curl

Muscles Engaged: Biceps

Keep bottom arm still. Curl upwards bending only at elbow.

Kneeling Cable Curl

Muscles Engaged: Biceps

Curl upwards bending only at elbow.

Kneeling Double Cable Curl

Muscles Engaged: Biceps

Curl upwards bending only at elbows.

Hammer Grip Biceps Curl

Muscles Engaged: Biceps

Grip lower/thicker tube. Keep upper arm still. Curl upwards bending only at elbow.

TRICEPS