Steel Bow Exercises 2019-08-21T19:23:04+00:00

Chest

Chest Compression

Muscles Engaged: Chest – Shoulders
Low Impact Exercise Equipment

Ensure elbows are parallel to the ground in front of your chest. Compress

Lower Chest Compression

Muscles Engaged: Chest – Shoulders
Low Impact Exercise Equipment

Compress your Bullworker at or below your waist.

Upper Chest Compression

Muscles Engaged: Chest – Shoulders
Low Impact Exercise Equipment

Compress your Bullworker at or above shoulder height.

Side Chest Compression

Muscles Engaged: Chest – Shoulders – Triceps
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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

Inside Grip Chest Compression

Muscles Engaged: Chest – Shoulders
Low Impact Exercise Equipment

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

Reverse Grip Lower Chest Compression

Muscles Engaged: Lower Chest – Shoulders
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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

Back

Archer

Muscles Engaged: Upper Back
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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

Cable Spread

Muscles Engaged: Upper Back – Posterior Deltoids
Low Impact Exercise Equipment

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
Portable Home Fitness Equipment

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

Upper Back Compression

Muscles Engaged: Shoulders – Upper Back
Low Impact Exercise Equipment

Compress your Bullworker behind your head.

Lower Back Compression

Muscles Engaged: Lats – Upper Back – Shoulders
Low Impact Exercise Equipment

Ensure Steel Bow is parallel to the ground. Compress.

Seated Deadlift

Muscles Engaged: Lower Back – Quadriceps – Glutes – Hamstrings
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

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

Horizontal Rotator Cuffs

Muscles Engaged: Shoulders – Rotator Cuffs
Low Impact Exercise Equipment

Hold elbows in towards waist. Rotate forearm outward keeping elbow tight.

Upright Row

Muscles Engaged: Shoulders – Upper Back
Low Impact Exercise Equipment

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
Low Impact Exercise Equipment

Place arms directly over head. Compress.

Legs

Leg Press

Muscles Engaged: Legs – Calves
Portable Fitness Equipment

Place foot securely through cable. Press leg out. 

Lunge with ISO-BOW

Muscles Engaged: Quadriceps – Hamstrings – Glutes
Portable Fitness Equipment

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
Portable Fitness Equipment

Place foot securely through cable.Point toes

*Ensure toe is always pointed to keep cable secure

Hip Abduction

Muscles Engaged: Outside Hips – Thighs
Portable Fitness Equipment

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

Hip Adduction

Muscles Engaged: Inner Thighs – Groin
Compact Exercise Equipment

Place both hands securely inside of knees. Compress your legs

Biceps

Biceps Curl

Muscles Engaged: Biceps
Portable Fitness Equipment

Curl upwards bending only at the elbow.

Biceps Cable Curl

Muscles Engaged: Biceps
Portable Fitness Equipment

Curl cable upwards bending only at the elbow.

Biceps Hammer Curl

Muscles Engaged: Biceps
Portable Fitness Equipment

Grip lower/thicker tube. Curl upwards bending only at the elbow.

Kneeling Cable Curl

Muscles Engaged: Biceps
Portable Fitness Equipment

Curl upwards bending only at elbow.

Triceps

Triceps Extension

Muscles Engaged: Triceps
Portable Fitness Equipment

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
Portable Fitness Equipment

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
Portable Fitness Equipment

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
Portable Fitness Equipment

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
Portable Fitness Equipment

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
Portable Fitness Equipment

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
Portable Fitness Equipment

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
Portable Fitness Equipment

Place both feet securely in cables. Raise top leg.