Bowflex XTL Exercises
The Bowflex XTL home gym unit features an upper and lower cable pulley system and an adjustable bench. Each Bowflex XTL comes with 310 lbs. of resistance to allow you to strengthen and build your muscles. The resistance can be increased to 410 lbs. with an upgrade to the machine.
Seated Cable Shoulder Press
Set the bench to the flat position and set the total amount of resistance by attaching the clips to the Power Rods. Attach the handgrips to the lower cable pulleys. Sit on the bench facing away from the machine and place your feet on the ground in front of you. Grasp the handgrips using an overhand grip. Position the handgrips by the sides of your shoulders with your arms bent. Keep your torso upright during the exercise. Bring the handgrips upward by extending your elbows. Bring the handgrips downward to the beginning position by bending your elbows.
Reverse Grip Cable Pulldown
Adjust the bench to the flat position, adjust the amount of resistance and attach the handgrips to the upper cable pulleys. Sit on the bench facing the machine and put your feet on the floor. Hold the handgrips with an underhand grip and your arms extended. Lower the handgrips down by bending your elbows until the handgrips are close to chin level while slightly leaning your torso back during the motion. Return the handgrips back to the start by extending your elbows and leaning your torso slightly forward.
Reverse Grip Cable Pushdown
Remove the bench from the machine and set the amount of resistance. Attach the handgrips to the upper cable pulleys. Stand with your body upright facing towards the machine. Grasp the handgrips with your arms bent. Position the handgrips by the sides of your torso near lower chest level. Keep your elbows by the sides of your torso throughout the movement. Bring the handgrips downward by extending your elbows. Bring the handgrips up to the start by bending your elbows.
Seated Cable Lower Back Extension
Adjust the bench to the flat position, adjust the amount of resistance and attach the handgrips to the lower cable pulleys. Sit on the bench facing toward the machine with your torso upright and place your feet on the ground. Hold the handgrips with an overhand grip and your arms extended. Turn your hands so your palms are facing towards each other. Keep your back straight during the exercise. Move your torso backward. Then move your torso forward to the start.
Richard Choueiri is a fitness and nutrition expert and the author of "The Human Statue Workout." He began writing professionally in 2007 and his work has been featured in Bodybuilding.com and "Physique Magazine." Choueiri studied exercise science and nutritional science at Rutgers University. He holds an American College of Sports Medicine CPT, and a National Exercise and Sports Trainers Association CMMACC.