Bow Classic Excercises
Bow Classic Chest Exercises
![Bow Classic Chest Compression](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Chest-Compression-1.gif)
Chest Compression
Muscles Engaged: Chest – Shoulders
Ensure elbows are parallel to the ground. Compress.
![Bow Classic Lower Chest Compression](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Lower-Chest-Compression-1.gif)
Lower Chest Compression
Muscles Engaged: Chest – Shoulders
Compress your Bow Classic at or below your waist.
![Bow Classic Upper Chest compression](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Upper-Chest-compression.gif)
Upper Chest Compression
Muscles Engaged: Chest – Shoulders
Compress your Bow Classic at or above shoulder height.
![Bow Classic Side Chest Compression](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Side-Chest-Compression.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Reverse-Grip-Chest-Compression.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Overhand-Grip-Chest-Compression.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Reverse-Grip-Lower-Chest-Compression.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Overhand-Lower-Chest-Compression.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Reverse-Grip-Upper-Chest-Compression.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Overhand-Upper-Chest-Compression.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Archer-Back-Row.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Lat-Pull-Down.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Seated-Lat-Press-Down.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Kneeling-Lat-Push-Down.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Cable-Spread.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Seated-Back-Row.gif)
Seated Row
Muscles Engaged: Mid Back
Place feet securely on bottom cable. Pull upper cable using your back.
![Bow Classic Upper Back Compression](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Back-Compression.gif)
Upper Back Compression
Muscles Engaged: Shoulders – Upper Back
Ensure elbows are horizontal/parallel to the ground. Compress.
![Bow Classic Lower Back Compression](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Lower-Back-Compression.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Seated-Deadlift.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Deltoids-Raise.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Overhead-Shoulder-Compression.gif)
Overhead Should Compression
Muscles Engaged: Shoulders – Upper Back
Compress with hands over head.
![Bow Classic Overhead Cable Spread](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Overhead-Cable-Spread.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Kneeling-Upright-Row.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Rotator-Cuffs-Vertical-.gif)
Vertical Rotator Cuffs
Muscles Engaged: Shoulders – Rotator Cuffs
Hold elbow at shoulder height. Rotate forearm parallel to vertical position.
![Bow Classic Rotator Cuff](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Rotator-Cuff.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-ISOMOTION-Cable-Spread-Horizontal.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-ISOMOTION-Cable-Spread-Vertical.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Deadlift.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-One-Legged-Press.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Lunge.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Hip-Abduction.gif)
Hip Abduction
![Bow Classic Hip Adduction](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Hip-Adduction.gif)
Hip Adduction
Muscles Engaged: Inside Hips – Thighs – Groin
Place both forearms securely inside of knees. Compress your legs.
![Bow Classic Calf Extension](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Calf-Extension.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Lying-Leg-Raises.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Biceps-Curl.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Biceps-Cable-Curl.gif)
Cable Curl
Muscles Engaged: Biceps
Keep bottom arm still. Curl upwards bending only at elbow.
![Bow Classic Biceps Concentration Curl](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Biceps-Concentration-Curl.gif)
Kneeling Cable Curl
Muscles Engaged: Biceps
Curl upwards bending only at elbow.
![Bow Classic Kneeling Biceps Cable Curl](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Kneeling-Biceps-Cable-Curl.gif)
Kneeling Double Cable Curl
Muscles Engaged: Biceps
Curl upwards bending only at elbows.
![Bow Classic Hammer Grip Biceps Curl](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Hammer-Grip-Biceps-Curl.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Triceps-Extension.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Triceps-Push.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Triceps-Cable-Extension.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Triceps-Overhead-Extension.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Standing-Triceps-Push-Down.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Front-Resisted-Crunch.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Right-Resisted-Crunch.gif)
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](https://www.bullworker.com/wp-content/uploads/2021/05/Bow-Classic-Left-Resisted-Crunch.gif)
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).