Using the Bowflex as a Rower

• 1). Make sure the Bowflex is equipped to use as a rower. The following models can be used as a rowing machine:
  
  Bowflex Revolution Home Gym
  Bowflex Ultimate 2 Home Gym
  Bowflex Blaze Home Gym
  
  
• 2). Choose the appropriate weight. The resistance should provide a challenging workout, but it should be at a level that can be leg-pressed. Be sure it does not cause too much strain on the hands (if using the hand grips) and shoulder joints.
  
  
• 3). Remove the bench from the Bowflex.
  
  
• 4). Unlock the seat by pulling out the pin and placing it in the "out" position. The seat should move freely to accommodate the rowing motion.
  
  For a Bowflex Revolution, set the adjustable arms to "9" and the handles at the shortest setting possible. The D-ring should be close to the grip. The seat should be set to slide.
  
  
• 5). Position yourself so that both feet are on the foot rest and your back is straight, with body weight evenly distributed.
  
  
• 6). Bend your knees and grab the handles. Your arms should be straight and your back should remain upright as opposed to bent over or leaning forward or backward.
  
  
• 7). Push back by straightening legs and bending arms at the same time. This will move the seat backward along the machine. The Bowflex rods will bend as you push back, and the motion should simulate rowing a boat.
  
  
• 8). Continue the rowing motion for the desired time.