Setup Guide for a Bowflex Motivator

The Motivator is a basic Bowflex home gym with power rods for resistance. It includes a flat bench and a standing platform, both adjustable to three positions. The Bowflex Motivator offers 210 lbs. of resistance. You will have to set up the Motivator for each exercise that you perform.

  1. Resistance

    • Before beginning an exercise, you will need to select the appropriate resistance. The Bowflex Motivator has two 50-lb. rods, two 30-lb. rods, four 10-lb. rods and two 5-lbs rods. Half the rods are on each side of the machine. The American College of Sports Medicine recommends selecting a weight that will fatigue the target muscles within eight to 12 repetitions. Use the 5-lb. rods to gradually increase the weight as you become stronger. You can upgrade the Bowflex Motivator to either 310 or 410 lbs. of resistance.

    Adjusting Resistance

    • You can select one or more power rods to create the desired resistance. If you use more than one rod, hook the rod closest to you first and make your way back to the farthest rod. This helps prevent the rods from crossing over one another and becoming tangled. Do not stand over the rod as you are bending it to attach it to the cable hook. If the rod slips from your hand, it could hit you in the face.

    Bench

    • You can adjust the bench in two flat positions and one incline position. Choose between the flat positions based on how far away you need to be from the cables to perform the exercise correctly. For exercises like lying leg curls, you need some distance between you and the cables. Place the bench in the most forward position. For exercises such as triceps pressdowns, you need the bench closer to the cables. The incline position allows you to do incline exercises, such as presses and curls. Remove the bench seat pin to move the bench to the desired position then replace the pin.

    Standing Platform

    • You can completely remove the bench to do standing exercises. Set the standing platform in one of three positions, again dependent on how close to the cables you need to be for a specific exercise. For exercises like a standing lat raise, select the position closest to the cables. For standing triceps pressdowns, select the middle or farthest position. Sit on the bench and place the platform at the most forward position to create a footrest.