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
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.
Triceps Extension
Muscles Engaged: Triceps

Ensure hand grips are placed in the middle of the cables. Bend only at your elbow. Press cable out.
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.
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.
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.
CORE
Resisted Crunch
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).
Side resisted Crunch
Muscles Engaged: Abs – Lower Back

Place the Bow Classic on your non-slip pad away from your body. Perform a crunch (keep arms straight).