Bow Classic Exercises
ISO-BOW Chest Exercises
Chest Squeeze
Muscles Engaged: Chest – Shoulders
Cross arms. Contract/squeeze Iso-Bow. Maintain tension as you move up to forehead and down to waist.
Chest Circles
Muscles Engaged: Chest – Shoulders
Cross arms. Contract/squeeze Iso-Bow. Maintain tension as you move in circles from your forehead to your waist.
ISO-BOW Back & Shoulder Exercises
Shoulder Press
Muscles Engaged: Shoulders
Start at shoulder height. Reach your arm to the sky and back down (extend fully). Alternate sides.
Deltoid Raise
Muscles Engaged: Lats – Back
Start at waist height with vertical hand grips. Keep your elbows slightly bent. Raise your arm to shoulder height. Alternate sides.
Lateral Raise
Muscles Engaged: Outer Shoulders
Hold your ISO-BOW at waist. Keep your elbows slightly bent. Raise your arms parallel to the ground from side to side.
REVERSE FLY / POSTERIOR DELTOIDS
Muscles Engaged: Shoulders – Back
Hold your Iso-Bow at chest height. Keep your elbows slightly bent. Move side to side (keep shoulders and hips facing forward). Alternate sides.
Rotator Cuff (Vertical)
Muscles Engaged: Rotator Cuffs/Shoulders
Hold your ISO-BOW at shoulder height. Bend elbows to 90 degrees. Vertically pivot at elbow (parallel to ground to vertical forearm). Alternate sides.
Rotator Cuffs (Lateral)
Muscles Engaged: Rotator Cuffs/Shoulders – Forearms
Hold your Iso-Bow at chest height. Keep your elbows slightly bent. Move side to side (keep shoulders and hips facing forward). Alternate sides.
Bow Classic Leg & Core Exercises
Leg Raise / Curl
Muscles Engaged: Quadriceps – Glutes – Hamstrings
Place Iso-Bow over feet. Bending only at your knees, extend and contract legs. Keep tension. Alternate sides.
Lower Abs & Hip Flexor
Muscles Engaged: Quadriceps – Glutes – Hip Flexor – Core
Place Iso-Bow over feet. Keep top foot bent at the knee bring your thigh to your chest and back down. Keep tension. Alternate Sides.
CORE SWINGS
Muscles Engaged: Abs – Hips – Lower Back
Place Iso-Bow over feet. Spread Iso-Bow. Keep tension. Move legs side to side (legs 1-2 feet off ground).
Side Resisted Crunch
Muscles Engaged: Abs – Hips – Lower Back
Place Iso-Bow over feet. Spread Iso-Bow. Keep tension. Circle your legs. Perform in each direction (clockwise and counter-clockwise).
*Variation: Large, Medium, and Small Circles.
Bow Classic Bicep Exercises
Grip Variation for Range of Motion
Place one grip of your ISO-BOW in the horizontal position. Roll grip towards opposite grip. Grab grip and strap
Biceps Curl
Muscles Engaged: Biceps, Forearms, Triceps
Use grip variation to shorten your ISO-BOW. Bend at your elbow only. Alternate sides.
CONCENTRATION CURL
Muscles Engaged: Biceps – Forearms – Triceps
Use grip variation to shorten your ISO-BOW. Place elbow against knee. Bend at your elbow only. Alternate sides.
Bow Classic Tricep Exercises
Triceps Push Down
Muscles Engaged: Triceps – Forearms – Biceps
Use grip variation to shorten your ISO-BOW. Bend at your elbow only, extend arm. Alternate sides.
Triceps Extension
Muscles Engaged: Triceps
Hold shoulder and elbow parallel to ground. Bend at your elbow only. Extend arm. Alternate sides.
Triceps Kickbacks
Muscles Engaged: Triceps – Forearms – Biceps
Use vertical handle position. Bend at your elbow only. Extend arm behind. Alternate sides.
Overhead Triceps Extension
Muscles Engaged: Triceps
Use vertical grip. Hands behind head. Bend at elbow only. Extend arm. Alternate sides
Bow Classic Forearm Exercises
Wrist Flicks
Muscles Engaged: Forearms – Wrists
Keep your elbows tight to your body and rotate hour wrists outward and inward.
Wrist Rolls
Muscles Engaged: Abs – Forearms – Wrists
Hold your hands in front of your chest and rotate the handles through your entire range of motion.