Time to Work Out Your Back with Some Bowflex Exercises!

Perfect timing. I did Bowflex exercises for my back yesterday.

The weather was really bad, lots of snow so I didn't go to work (I can work from home). That means no gym either.

But...I have a Bowflex in my basement, and I am so glad that I could do all the exercises on my routine without having to go to the gym.

All I had to do was lat pulldowns (reverse grip) and bent over rows. And that's what I did.

But the list of Bowflex exercises for back workout that you can do is...a long list.

Some exercises, to be honest, that I have never thought of, and that I don't even know how to do them at the gym!

The following list and images are all taken from the Bowflex Blaze.

Full Back Exercises List

Let's check out what the owner's manual of a Bowflex Blaze says we can do:

  • Lying Lat pulldowns
  • Low Back Extension
  • Pulldowns
  • Narrow Pulldowns with Handgrips
  • Lying Lat Flys
  • Lying Narrow Lat Pulldowns
  • Seated Lat Rows
  • Stiff-Arm Pulldown
  • Bent Over Rows

and I would also add

  • Deadlifts

Even though it's not in the manual you can definitely do deadlifts!

Lying Lat Pulldowns

Muscles worked: Latissimus Dorsi, Teres Major and Rear Deltoids.

Well we all do lat pulldowns at the lat machine. This is just a variation from a lying position.

Bowflex Exercises - Lying Lat Pulldowns

Low Back Extension

Bowflex Exercises - Low Back Extension

Muscles worked: Low Back

I tried it. The only thing that would make it better would be a way to keep your feet or knees fixed. The resistance tends to pull your whole body towards the machine...

Lat Pulldowns

Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps.

As above, a lat machine should have knee pads to hold you seated down. Not a big issue, just a "nice to have".

Narrow Pulldowns with Handgrips

Bowflex Exercises - Narrow Pulldowns with Handgrips

Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps.

I see this exercise just like a variation of the classic lat pulldowns. With handgrips you have the freedom to turn your wrists like you feel more comfortable.

Lying Lat Flys

Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids.

Incredibly, I've never done this at the gym. But I'm going to change the trend. This is great to build you "wings"!

Bowflex Exercises - Lying Lat Flys

Lying Narrow Lat Pulldowns

Bowflex Exercises - Lying Narrow Lat Pulldowns

Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids and Biceps.

This exercise involves your shoulder blades pretty well. It's a great lat workout. Nice to be able to do it from a seated (see above) and lying position.

Seated Lat Rows

Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps.

Seated lat rows is the same that you do at the gym. It's very similar to the low pulley rows, isn't it?

Bowflex Exercises - Seated Lat Rows

Stiff Arm Pulldown

Bowflex Exercises - Stiff Arm Pulldown

Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids, Lower Trapezius, and Biceps.

Here you're going to feel your lower traps burning. I really like stiff arm pulldowns. It just gives me some balance issues...

Bent Over Rows

Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps.

Nothing more, nothing less than bent over rows at the gym. You can use the handgrips but also the squat bar.

Bowflex Exercises - Bent Over Rows

This was the complete overview of the Bowflex exercises for back workout, at least what the manual says.

However, I do deadlifts too, and I am surprised that the manual doesn't include that great exercise!

Imagine the bent over rows, imagine that picture above.

Now imagine to fold up the gym (yes, you can fold up a Bowflex Blaze to save room and keep it safe from kids...!).

If you attach the squat bar to the low pulleys you can bend down even lower than that picture and easily do deadlifts.

Lovely!



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