How to Use a Bowflex Sliding Seat

Bowflex home gyms are compact, strength-training systems that allow you to work your entire body on one machine. Power rods that bend as you pull or push them provide the resistance for an exercise. Not all Bowflex home gyms have a free-sliding seat. This option is only available on machines that have a full, flat bench as opposed to just an upright bench. If you do have a free-sliding seat, you can perform a cardio rowing exercise on your Bowflex.

Instructions

    • 1

      Lift up on the long half of the bench and lift it off the seat rails. Set the bench aside.

    • 2

      Kneel down and locate the adjustment knob under the seat. Pull out the knob, twist it a half turn and release it. This locks the seat in the free-sliding position.

    • 3

      Sit on the seat and grab a handle in each hand with your palms facing the floor.

    • 4

      Extend your arms directly in front of you and rest the balls of your feet on the footrest. Your knees should be slightly bent.

    • 5

      Extend your knees by pressing through your feet and simultaneously pull the handles past your sides by bending your elbows and squeezing your shoulder blades together.

    • 6

      Reverse the motion by extending your arms and bending your knees. Continue rowing in this manner in a smooth, non-jerky motion.