STEEL BOW EXERCISES
BOW CLASSIC EXERCISES | ISO-BOW EXERCISES
Chest
Chest Compression
Muscles Engaged: Chest – Shoulders
Ensure elbows are parallel to the ground in front of your chest. Compress
Lower Chest Compression
Muscles Engaged: Chest – Shoulders
Compress your Bullworker at or below your waist.
Upper Chest Compression
Muscles Engaged: Chest – Shoulders
Compress your Bullworker at or above shoulder height.
Side Chest Compression
Muscles Engaged: Chest – Shoulders – Triceps
Extend one arm fully and compress your Bullworker with your opposite arm.
Compress with outer arm for outer chest.
Reverse Grip Chest Compression
Muscles Engaged: Chest – Shoulders
Compress your Bullworker using an underhand grip of the tubes at chest height.
Inside Grip Chest Compression
Muscles Engaged: Chest – Shoulders
Compress your Bullworker using an overhand grip of the tubes at chest height.
Reverse Grip Lower Chest Compression
Muscles Engaged: Lower Chest – Shoulders
Compress your Bullworker using an underhand grip of the tubes at or below waist height.
Inside Grip Lower Chest Compression
Muscles Engaged: Lower Chest – Shoulders
Compress your Bullworker using an overhand grip of the tubes at or below waist height.
Reverse Grip Upper Chest Compression
Muscles Engaged: Upper Chest – Shoulders
Compress your Bullworker using an underhand grip of the tubes at or above shoulder height.
Inside Grip Upper Chest Compression
Muscles Engaged: Upper Chest – Shoulders
Compress your Bullworker using an overhand grip of the tubes at or above shoulder height.
Back
Archer
Muscles Engaged: Upper Back
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 Pulldown
Muscles Engaged: Lats – Back
Ensure hand grip is placed securely on your upper thigh. In a straight motion pull 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.
Overhead Cable Spread
Muscles Engaged: Shoulders – Upper Back
Ensure hand grips are placed in the middle of the cables. Spread your Bullworker over head.
Upper Back Compression
Muscles Engaged: Shoulders – Upper Back
Compress your Bullworker behind your head.
Lower Back Compression
Muscles Engaged: Lats – Upper Back – Shoulders
Ensure Steel Bow is parallel to the ground. Compress.
Seated Deadlift
Muscles Engaged: Lower Back – Quadriceps – Glutes – Hamstrings
Place both feet securely on bottom cable. Bend knees slightly. Keep your back straight. Rise using lower back.
*Do not exceed maximum compression
Shoulders
Lower Deltoids Raise
Muscles Engaged: Deltoids – Shoulder
Ensure hand grips are placed in the middle of the cables. Spread your Bullworker at or below waist using top hand.
Upper Deltoids Raise
Muscles Engaged: Deltoids – Shoulder
Ensure hand grips are placed in the middle of the cables. Spread your Bullworker using top hand.
Cable Spread Reverse Fly
Muscles Engaged: Upper Back and Posterior Deltoids
Ensure hand grips are placed in the middle of the cables. Keep your elbows parallel to the ground. Spread both cables evenly.
Overhead Cable Spread
Muscles Engaged: Shoulders – Upper Back
Ensure hand grips are placed in the middle of the cables. Spread your Bullworker over head.
Cable Spread Vertical ISO-MOTION
Muscles Engaged: Upper Back – Posterior Deltoids
Spread both cables evenly. Maintain resistance and move up and down.
Horizontal Rotator Cuffs
Muscles Engaged: Shoulders – Rotator Cuffs
Hold elbows in towards waist. Rotate forearm outward keeping elbow tight.
Upright Row
Muscles Engaged: Shoulders – Upper Back
Place foot securely through bottom cable. Keep your back straight. Spread the cables using your upper back and shoulders.
*Do not exceed maximum compression
Overhead Compression
Muscles Engaged: Chest – Shoulders
Place arms directly over head. Compress.
Legs
Leg Press
Muscles Engaged: Legs – Calves
Place foot securely through cable. Press leg out.
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
Calf Extension
Muscles Engaged: Calves
Place foot securely through cable.Point toes
*Ensure toe is always pointed to keep cable secure
Hip Abduction
Muscles Engaged: Outside Hips – Thighs
Hold grips centered. Place both cables securely on outside of knees. Spread your legs.
Hip Adduction
Muscles Engaged: Inner Thighs – Groin
Place both hands securely inside of knees. Compress your legs
Biceps
Biceps Curl
Muscles Engaged: Biceps
Curl upwards bending only at the elbow.
Biceps Cable Curl
Muscles Engaged: Biceps
Curl cable upwards bending only at the elbow.
Biceps Hammer Curl
Muscles Engaged: Biceps
Grip lower/thicker tube. Curl upwards bending only at the elbow.
Kneeling Cable Curl
Muscles Engaged: Biceps
Curl upwards bending only at elbow.
Triceps
Triceps Extension
Muscles Engaged: Triceps
Ensure hand grips are placed in the middle of the cables. Bend only at your elbow. Extend cable out.
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 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. Extend cable up.
Kneeling 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
Placing the Steel Bow on your non-slip pad perform a crunch in center, right, and left (keeping arms still).
Side resisted Crunch
Muscles Engaged: Abs – Lower Back
Place your Bullworker on your non-slip pad away from your body. Perform a crunch (keep arms still).
Leg Raise
Muscles Engaged: Hip Flexor – Lower Abs
Place both feet securely in cables. Raise top leg.