Here are 6 Best Bowflex Exercises for Back

bowflex exercises for bad back,

Do you have a Bowflex Xtreme 2SE, Blaze, PR1000, or something similar in your home? Want to get back exercises with this Bowflex machine? Yep, this machine offers around 70 gym-quality resistance workouts covering 24 types of arm workouts and 18 back exercises. Also, this machine uses an innovative resistance system to give you a smooth and fluid movement of the joints.

Besides, with a slight adjustment to the pulleys, they also offer a full-body workout covering the shoulders, glutes, and legs for gaining muscle and losing fat. These may make you want to cancel your gym membership because you got everything on this machine.

Best Bowflex Back Workouts.

OK, if the back is your target, a few settings on the pulleys allow you to get specific exercises to build lat and shoulder muscles.

#1 Seated Pulldown.

This exercise targets the latissimus dorsi, teres major, and rear deltoids on your back. Also, slightly involves the biceps when bending the elbow. You can make some modifications with your palms facing upwards with a narrow grip to get a reverse grip pulldown exercise.

How to:

  • Grab the bar above you by the width of the grip you want.
  • Sit on a bench with your palms facing forward.
  • Position your spine well, lift your chest, tighten your ab.
  • Then pull the blade towards your upper body just above your chest.
  • Without loosening your muscles, slowly return to the starting position until your arms and shoulders move upward.

#2 Lying Lat Pulldown.

Just like the first exercise, this exercise also emphasizes the latissimus dorsi, teres major, rear deltoids, and engages the biceps to a lesser extent.

How to:

  • Lie on your back on a bench with your head toward the vertical bar.
  • Grab the handle with your palms facing up.
  • Stabilize your spine by tightening your stomach.
  • Bend your elbows to pull the handle toward your hips, into your torso.
  • Slowly, return to the starting position without relaxing muscles.
  • Let your arms and shoulders move back up toward the vertical bar.

Related: How Many Calories Does Push up Burn in 1 Min?

#3 Lying Lateral Pushdown.

Slightly different from lying lat pulldown, this Bowflex back exercises require you to lock your elbows throughout the movement.

How to:

  • Lie on your back on a bench, bend your knees and feet on the floor.
  • Hold both handles with your palms facing sideways, and your arms extended.
  • Pull the handle out to the side and down toward the thigh.
  • Give it a short pause and then allow it to return to the starting position without relaxing the muscles.

#4 Seated Lat Rows.

This is a movement that works the back muscles, especially the latissimus dorsi. Also, train the upper and lower arm muscles using biceps and triceps as stabilizers. It also trains the abdominal muscles, legs and keeps the back straight to prevent injury. You can use both hands at the same time to pull the cable or use one hand for one-arm seated row exercise.

How to:

  • Sit on a bench facing the vertical bar.
  • Grasp the cable grip with fully extended arms.
  • Lift your chest and position your spine parallel.
  • Then pull the handle towards the side of your stomach and give it a short pause.
  • Return to the starting position slowly, and don’t bend your body forward.

#5 Scapular Retraction.

If you want to get good posture, do this exercise. Scapular retraction is useful for expanding the muscles around the shoulder blades. When doing this, don’t bend your body forward and don’t pull with your arm muscles.

How to:

  • Sit on a bench and grab the handle with your hands facing each other.
  • Raise your chest, align your spine, and then pinch your shoulders to pull the handle towards you.
  • Keep your arms extended and slowly return to the starting position.

#6 Stiff Arm Pulldown.

This exercise is a variation of the classic lat pulldown by locking your elbows all the time. For lat development, this exercise involves the upper back muscle groups such as the latissimus dorsi, teres major, and rear deltoids.

How to:

  • Stand facing the vertical bar while holding the bar with your palms facing down.
  • Step back slightly from the vertical bar, raise your chest, and tighten your stomach to stabilize the spine.
  • Lock your elbows throughout the movement.
  • While exhaling, push the bar down towards your thigh.
  • After a short pause, inhale while bringing your arms back to the starting position.

Read more: How to Gain Weight on Your Legs


These Bowflex back exercises are the best for you to do at home. When used regularly, Bowlex can build and maintain muscle mass. With a maximum resistance of around 410 pounds, this machine can answer all your needs if you are a beginner or intermediate level. But if you need heavy weights or you are an experienced bodybuilder, Bowflex is not ideal.

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