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Bow Classic Chest Exercises

Bow Classic Chest Compression

Chest Compression

Muscles Engaged: Chest – Shoulders
Ensure elbows are parallel to the ground. Compress.

Bow Classic Lower Chest Compression

Lower Chest Compression

Muscles Engaged: Chest – Shoulders
Compress your Bow Classic at or below your waist.

Bow Classic Upper Chest compression

Upper Chest Compression

Muscles Engaged: Chest – Shoulders
Compress your Bow Classic at or above shoulder height.

Bow Classic Side Chest Compression

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.

Bow Classic Reverse Grip Chest Compression

Reverse Grip Chest Compression

Muscles Engaged: Chest – Shoulders
Compress your Bow Classic using an underhand grip of the tubes at chest height.

Bow Classic Overhand Grip Chest Compression

Inside Grip Chest Compression

Muscles Engaged: Chest – Shoulders
Compress your Bow Classic using an overhand grip of the tubes at chest height.

Bow Classic Reverse Grip Lower Chest Compression

Reverse Grip Lower Chest Compression

Muscles Engaged: Chest – Shoulders
Compress your Bow Classic using an underhand grip of the tubes at chest height.

Bow Classic Overhand Lower Chest Compression

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.

Bow Classic Reverse Grip Upper Chest Compression

Reverse Grip Upper Chest Compression

Muscles Engaged: Lower Chest – Shoulders
Compress your Bow Classic using an overhand grip of the tubes at chest height.

Bow Classic Overhand Upper Chest Compression

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.

Bow Classic Back Exercises

Bow Classic Archer Back Row

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.

Bow Classic Lat Pull Down

Lat Pull Down

Muscles Engaged: Lats – Back
Ensure hand grip is placed securely on your upper thigh. In a straight motion pull down.

Bow Classic Seated Lat Press Down

Seated Lat Push

Muscles Engaged: Lats – Back
Ensure hand grip is placed securely on non-slip pad. In a straight motion push down.

Bow Classic Kneeling Lat 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.

Bow Classic Cable Spread

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.

Bow Classic Seated Back Row

Seated Row

Muscles Engaged: Mid Back
Place feet securely on bottom cable. Pull upper cable using your back.

Bow Classic Upper Back Compression

Upper Back Compression

Muscles Engaged: Shoulders – Upper Back
Ensure elbows are horizontal/parallel to the ground. Compress.

Bow Classic Lower Back Compression

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

Bow Classic Seated Deadlift

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

Bow Classic Shoulder Exercises

Bow Classic Deltoids Raise

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.

Bow Classic Overhead Shoulder Compression

Overhead Should Compression

Muscles Engaged: Shoulders – Upper Back
Compress with hands over head.

Bow Classic Overhead Cable Spread

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.

Bow Classic Kneeling Upright Row

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.

Bow Classic Rotator Cuffs Vertical

Vertical Rotator Cuffs

Muscles Engaged: Shoulders – Rotator Cuffs
Hold elbow at shoulder height. Rotate forearm parallel to vertical position.

Bow Classic Rotator Cuff

Lateral Rotator Cuffs

Muscles Engaged: Shoulders – Rotator Cuffs
Hold elbows in towards waist. Rotate forearms outward keeping elbows tight.

Bow Classic ISO-MOTION Cable Spread Horizontal

Cable Spread Horizontal Iso-Motion

Muscles Engaged: Upper Back – Posterior Deltoids
Spread both cables evenly. Maintain resistance and move from side to side.

Bow Classic ISO-MOTION Cable Spread Vertical

Cable Spread Vertical Iso-Motion

Muscles Engaged: Upper Back – Posterior Deltoids
Spread both cables evenly. Maintain resistance and move up and down.

Bow Classic Leg Exercises

Bow Classic Deadlift

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

Bow Classic One Legged Press

One Legged Press

Muscles Engaged: Quadriceps – Glutes – Hamstrings
Place foot securely in cable. Keep arms still. Press with your leg
*Do not exceed maximum compression

Bow Classic Lunge

Lunges

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

Bow Classic Hip Abduction

Hip Abduction

Muscles Engaged: Outside Hips – Thighs
Place both cables securely on outside of knees. Spread your legs.
Bow Classic Hip Adduction

Hip Adduction

Muscles Engaged: Inside Hips – Thighs – Groin
Place both forearms securely inside of knees. Compress your legs.

Bow Classic Calf Extension

Calf Extension

Muscles Engaged: Calves
Isometric Strength Training Exercises
Place foot securely through cable.Point toes
*Ensure toe is always pointed to keep cable secure

Bow Classic Lying Leg Raises

Leg Raise

Muscles Engaged: Hip Flexor – Lower Abs
Place both feet securely in cables. Raise top leg.

Bow Classic Bicep Exercises

Bow Classic Biceps Curl

Biceps Curl

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

Bow Classic Biceps Cable Curl

Cable Curl

Muscles Engaged: Biceps
Keep bottom arm still. Curl upwards bending only at elbow.

Bow Classic Biceps Concentration Curl

Kneeling Cable Curl

Muscles Engaged: Biceps
Curl upwards bending only at elbow.

Bow Classic Kneeling Biceps Cable Curl

Kneeling Double Cable Curl

Muscles Engaged: Biceps
Curl upwards bending only at elbows.

Bow Classic Hammer Grip Biceps Curl

Hammer Grip Biceps Curl

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

Bow Classic Tricep Exercises

Bow Classic Triceps Extension

Triceps Push Down

Muscles Engaged: Triceps
Ensure hand grips are placed in the middle of the cables. Bend only at your elbow. Push bottom cable down.

Bow Classic Triceps Extension

Triceps Extension

Muscles Engaged: Triceps
Ensure hand grips are placed in the middle of the cables. Bend only at your elbow. Press cable out.

Bow Classic Triceps Cable Pushdown

Triceps Cable Push Down

Muscles Engaged: Triceps
Keep your back straight. Push bottom cables down. Bend only at your elbows. Secure Bullworker placement using your non-slip pad.

Bow Classic Triceps Overhead Extension

Overhead Triceps Extension

Muscles Engaged: Triceps
Ensure hand grips are placed in the middle of the cables. Bend only at your elbow. Press cable up.

Bow Classic Standing Triceps Push Down

Standing Triceps Push Down

Muscles Engaged: Triceps
Secure Bullworker placement using your non-slip pad. Keep your back straight. Push down. Bend only at your elbows.

Bow Classic Core Exercises

Bow Classic Front Resisted Crunch

Resisted Crunch Front

Muscles Engaged: Abs – Lower Back
Place the Bow Classic on your non-slip pad in front of your knees. Perform a crunch (keep arms straight).

Bow Classic Right Resisted Crunch

Resisted Crunch Right

Muscles Engaged: Abs – Lower Back
Place the Bow Classic on your non-slip pad away from your body. Perform a crunch (keep arms straight).

Bow Classic Left Resisted Crunch

Resisted Crunch Left

Muscles Engaged: Abs – Lower Back
Place the Bow Classic on your non-slip pad away from your body. Perform a crunch (keep arms straight).