Bow Classic Exercises - Bullworker Personal Home Fitness

Bow Classic Excercises

Steel Bow Exercises

ISO-BOW Exercises

Bow Classic Exercises

Bow Classic Chest Exercises

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.

Bow Classic Overhand Grip Chest Compression

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: Chest – Shoulders
Compress your Bow Classic using an underhand grip of the tubes at chest height.

Bow Classic Overhand Lower Chest Compression

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: Lower Chest – Shoulders
Compress your Bow Classic using an overhand grip of the tubes at chest height.

Bow Classic Overhand Upper Chest Compression

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

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

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

Bow Classic Shoulder Exercises

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

Overhead Should 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.

Bow Classic ISO-MOTION Cable Spread Horizontal

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

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

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

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

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

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
Isometric Strength Training Exercises
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.

Bow Classic Bicep Exercises

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.

Bow Classic Tricep Exercises

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.

Bow Classic Core Exercises

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).

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).

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).