Get Fit And Strong With These Bowflex Revolution Exercises

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Thanks for stopping by our blog post on Bowflex Revolution exercises. We’re excited to share some awesome workout ideas with you so that you can make the best use of this versatile home gym system. 

The Bowflex Revolution is perfect for targeting all sorts of different muscle groups, so no matter what your fitness goals are, it’s got you covered. 

Whether you want to build strength, improve your endurance, or just get in better shape overall, the Bowflex Revolution can help you get there. 

We hope that these Bowflex Revolution workouts inspire you to get the most out of your exercise.

We are assuming that if you are here you have access to a Bowflex Revolution machine, if not, check out our Bowflex Revolution Review – it’s our top Bowflex home gym

This is why we love it:

Bowflex Revolution


  • The Spiraflex technology creates consistent resistance without needing bulky weights
    • Over 100 different exercises
    • Resistance can be upgraded to 300 lb
  • Quickly switch between exercises
  • Includes all the accessories you need
  • Good warranty
  • Suitable for users up to 300 lb
  • Easy to assemble
  • Seat rail folds up for easy storage


  • It’s quite a big, heavy machine 
  • It is a bit pricey (but often reduced so hit the button below to get today’s price)

Bowflex Revolution Exercise Routines

Bowflex Revolution Workout 1: 20 Minute Better Body Workout

Frequency: 3 Days Per Week (Monday, Wednesday, and Friday)

Time: Approximately 20 Minutes

This workout should be performed three days a week on non-consecutive days. Each session should last around 20 minutes. Be sure to warm up before starting and focus on proper form to get the most out of your workouts


  • Standing Chest Press 
  • Standing Lat Row 
  • Standing Shoulder Press 
  • Standing Biceps Curl 
  • Standing Triceps Pushdown 
  • Squat 
  • Standing Calf Raise 
  • Standing Low Back Extension 
  • Standing Trunk Rotation

Start by doing one set of each exercise. Begin with a light warm-up using an exercise that you can easily perform for 5-10 reps without feeling fatigued. 

Pay attention to your technique and focus on learning proper form before increasing the resistance. Then, move on to a more challenging resistance level that allows you to complete at least 10 reps but no more than 15 reps without compromising your form. 

As you get stronger, you can progress to doing two sets of each exercise. Take a 30-45 second rest between sets. Move slowly and deliberately during each rep, using a pace that allows you to stop the movement instantly at any point.

Count three seconds on the way up and three seconds on the way down, and aim to fatigue your muscles during each set.

Bowflex Revolution Workout Routine 2: Advanced General Conditioning

Frequency: 4 Days Per Week (Monday, Tuesday, Thursday, Friday)

Time: Approximately 35-45 Minutes

If you have mastered the exercise techniques in the previous routine and are no longer seeing results, or if you are looking for a new challenge, it may be time to try this advanced “split system” routine. 

This workout focuses on opposing muscle groups on different days, and includes an increase in resistance and volume by performing more sets and exercises. To progress, increase the resistance when you can perform 12 reps with perfect form. 

As always, move slowly and deliberately during each rep, using a pace that allows you to stop the movement instantly at any point. Count three seconds up and three seconds down, and aim to fatigue your muscles during each set.

Day 1 and 3

  • Standing Chest Press – Alternating
  • Standing Shoulder Press – Alternating
  • Rope Pushdown
  • Standing French Press
  • Lunge
  • Standing Calf Raise
  • Standing Hip Extension w/Knee Ext.

Day 2 and 4

  • Standing Lat Rows – Alternating
  • Standing Shoulder Pullover
  • Standing Crossover Rear Deltoid Row
  • Standing Biceps Curl
  • Standing Wrist Curl
  • Standing Low Back Extension
  • Kneeling Wood Chop
  • Standing Trunk Rotation

Top 4 Bowflex Revolution Home Gym Exercises

Bench Press

The bench press is a classic and highly effective upper body exercise that targets the chest muscles, as well as the arms and front deltoids. 

It is widely recognized as one of the best exercises for building upper body strength, and can also improve muscular endurance. In addition to improving your performance in the gym and in everyday activities, the bench press can help you achieve a strong and aesthetically pleasing chest. 

Whether you are a seasoned athlete or new to weightlifting, incorporating the bench press into your training routine can offer numerous benefits for your upper body.

How to Bench Press on the Bowflex Revolution 

  1. Hold the Hand Grips so that the cables are close to your forearms.
  2. Start with your elbows bent to a 90° angle and slightly behind or in line with your shoulders.
  3. Lift your chest, squeeze your shoulder blades together, and maintain a slight arch in your lower back.
  4. Slowly press your hands forward, straightening your arms and bringing your hands together. Do not lock your elbows.
  5. Return to the starting position, keeping your wrists at shoulder width and in line with the cables.

Standing Shoulder Press

The shoulder press is a compound exercise that targets the anterior deltoids, or front shoulder muscles, as well as the pecs, triceps, and traps. It is an effective way to build strength and improve overall upper body development. 

The standing variation of the shoulder press also engages the core muscles to maintain balance, while the seated variation allows for more focus on the arms, specifically the triceps. Incorporating the shoulder press into your training routine can help you achieve stronger, more toned shoulders and upper body muscles.

How to do a Standing Shoulder Press on the Bowflex Revolution

  1. Hold the Hand Grips with the cables in line and close to the front of your forearms, with your palms facing forward.
  2. Stand with your feet flat on the platform, knees slightly bent. Keep your chest up, abs tight, and maintain a slight arch in your lower back.
  3. Raise the hand grips to head level so that your elbows are at shoulder height, keeping your palms facing forward.
  4. Slowly straighten your arms overhead, focusing on moving your elbows up and inward toward your ears.
  5. Slowly return to the starting position, keeping tension on the front shoulder muscles throughout the motion.

Lat Rows

Lat rows are a great pulling exercise that not only work the lats, but also engage the biceps and triceps as stabilizing muscles. A strong back is essential for balancing out a strong chest, and lat rows can help you achieve a well-rounded, functional physique. 

This exercise is also useful for activating the glutes and core for stabilization, as is needed when squatting or deadlifting. Incorporating lat rows into your routine can help you build a strong and aesthetically pleasing back, as well as improve your performance in other exercises.

The Bowflex Revolution allows you to do both standing and seated lat rows (and there are a few variations of each).

How to do a seated lat row on the Bowflex Revolution

  1. Sit facing the Bowflex Revolution and grip the Hand Grips with your palms facing each other.
  2. Place your heels on the edge of the platform and bend your knees comfortably.
  3. Initiate the movement by squeezing your shoulder blades together.
  4. Pull your upper arms downward and backward, passing the sides of your body while keeping your forearms pointed in the direction of the cable.
  5. Slowly return to the starting position.

Bowflex Revolution Standing Bicep Curl

The standing bicep curl is a popular exercise for targeting the biceps muscles, which are responsible for flexing the elbow joint. If you looking to get those big, muscular biceps that everyone loves, the standing bicep curl is the perfect exercise for you!

Not only does it work both the upper and lower arm muscles, but it’s also super easy to do. Plus, it’s a great way to give yourself a little ego boost by feeling that awesome pump. But let’s not forget the functional benefits of strong biceps – they come in handy anytime you need to pick something up!

How to do a standing bicep curl on a Bowflex Revolution

  1. Reach back and grab the Hand Grips with your arms extended backward. Keep a slight bend in your arms to maintain tension on the biceps.
  2. Keep your upper arms stationary and your elbows back.
  3. Slowly curl the Hand Grips forward and upward toward your shoulders. Only curl as far as the cable comes close to, but does not touch, your forearm.
  4. Reverse the arcing motion and bring your hands back to the starting position.

Bowflex Revolution Exercises: Final Thoughts

Well, we’ve come to the end of our blog on Bowflex Revolution exercise routines! We hope you’ve found this information helpful and that it has inspired you to get exercising.

To be honest we have barely scratched the surface of what you can do with the Bowflex Revolution in this post. 

We have shared 2 routines to get you started and described how to do a few of our favorite exercises. But this machine can do a hundred different exercises!

So once you have mastered these routines, check out the owner’s manual to get the most out of your machine.

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