Are You Looking To Build Muscle With Your Bowflex. Here’s How To Master The Adjustable Bars

Are You Looking To Build Muscle With Your Bowflex. Here’s How To Master The Adjustable Bars

Choosing The Right Barbell For Your Workout Goals

Choosing The Right Barbell For Your Workout Goals

When it comes to strength training, the barbell is king. This versatile piece of equipment allows you to perform a wide variety of exercises that can help you build muscle, increase power, and improve overall fitness. However, barbells come in many shapes and sizes, each designed for different goals and preferences. Choosing the right barbell for your needs is crucial to getting the most out of your workouts.

Straight Bar

The standard straight bar is the most common and versatile option. Featuring a long, straight shaft with knurled grip areas on either end, straight bars allow for a wide grip range and are ideal for major compound lifts like squats, deadlifts, bench presses, and military presses. The rigid construction reduces torque on the wrists during presses and squats. Straight bars also allow you to lift the most absolute weight due to their shorter length compared to other specialty bars.

Curl Bar

Curl bars have angled handgrips that allow for a supinated or neutral grip during curls and other exercises. The shape allows for greater range of motion on bicep curls and takes stress off the wrists compared to straight bars. Curl bars come in fixed angles like the classic EZ-curl bar, or adjustable bars that allow you to customize the angle. Adjustable curl bars are great for hitting your biceps from multiple angles to promote full development.

Multigrip Barbell

Multigrip barbells have several grip positions along the shaft, allowing you to perform exercises from wider or narrower stances. For example, you can do close grip bench presses for more triceps focus or wide grip overhead presses to better engage your shoulders. Rotating hand positions reduces repetitive stress for greater training longevity. Just be aware that the multiple grip areas result in less absolute weight capacity compared to standard barbells.

Safety Squat Bar

Safety squat bars have padded elbow rests that shift the load onto your back instead of your shoulders during front squats. The cambered design sticks up behind your back and changes the center of gravity to help support the bar. Safety squat bars allow you to squat deeper with better form. They also isolate the legs more by reducing involvement of the upper body. The design helps reduce shoulder and elbow strain.

Buffalo Bar

The buffalo bar has a slight curve to the shaft that raises the grip area several inches higher than a straight bar. The gentle contour better mimics the forward arm angle of a front squat for a more comfortable and powerful pressing motion. The buffalo bar shifts stress off the shoulders and onto the chest, triceps, and legs. This makes it a great option for people with shoulder mobility restrictions or injuries.

Trap Bar

Trap bars are diamond-shaped with raised handles on either side, allowing you to stand inside the bar during deadlifts and shrugs. The neutral grip of a trap bar is easier on the lower back and shifts emphasis to the legs. Performing deadlifts with a trap bar versus straight bar allows greater load due to increased leverage. The bars also provide clearance for the knees during pulls compared to a barbell.

Key Considerations

When selecting a barbell, consider your fitness goals, exercise preferences, injury history, and affordability. Straight bars work for most general training programs. Specialty bars like curl, trap, and safety bars allow you to target specific muscles or lifts. Those with shoulder mobility restrictions may benefit from cambered bars like the buffalo bar. Opt for an adjustable barbell system like Bowflex’s SelectTech or PowerBlock models to get multiple bar options in one space-saving unit.

Having the right bar for the job will enhance your main lifts while reducing joint strain. Combine straight and specialty barbells with dumbbells, resistance bands, kettlebells, and other tools to create a well-rounded strength training program.

Bowflex SelectTech 2080 – The Ultimate Adjustable Barbell

Bowflex SelectTech 2080 – The Ultimate Adjustable Barbell

Are you looking to build muscle and transform your physique with your Bowflex home gym? Mastering the Bowflex SelectTech 2080 adjustable barbell can help you get strong, add size, and reach your fitness goals faster.

This innovative barbell takes adjustable strength training to the next level. With the turn of a dial, you can rapidly change the bar’s weight from 20 to 80 pounds in 10-pound increments. The selection dial allows quick weight changes between sets so you can move seamlessly through your workout. No more piles of weight plates to deal with!

Full Body Strength

The Bowflex SelectTech bar was designed to support a wide range of upper and lower body exercises. Squats, lunges, deadlifts and rows will build serious muscle in your legs, back and core. Overhead presses, bench presses, curls and extensions will add size and definition to your shoulders, chest, arms and upper back.

You can hammer your whole body with functional, multi-joint lifts or isolate specific muscles with curls, extensions and raises. The EZ curl bar function allows you to switch to an angled grip for bicep work. The possibilities are practically endless with this adjustable barbell.

Space Saving Design

Standard barbells require bulky weight plates that take up a lot of room. With the SelectTech 2080, the weight increments are built into the bar, creating an all-in-one system that maximizes space. The compact storage rack allows you to store the bar vertically to keep your workout area tidy.

The ability to rapidly change weight with a turn of a dial also means faster workout transitions. You don’t have to store multiple barbells of different weight loads. Thismakes the SelectTech bar perfect for small home gyms or tight spaces.

Easy Weight Increases

Adding more plates to a traditional barbell requires a spotter or carefully lifting the bar for plate changes. The SelectTech bar allows easy weight increases of up to 80 pounds without ever having to lift or tip the bar. Simply set the weight selection dial to the desired load between each set.

The convenience of rapid weight changes makes progressive overload training simple. You can steadily increase your strength by incrementally ramping up weight each workout or set. Lifting heavier over time is key for building muscle.

Ergonomic Handle

Unlike some adjustable dumbbells that use thick, uncomfortable handles, the SelectTech 2080 bar features an ergonomic grip. The contoured chrome handle allows secure gripping during overhead presses, curls and other demanding lifts. The textured handle prevents slipping for better control.

The EZ curl feature allows you to rotate the bar ends outward for an angled bicep curl grip. This reduces wrist strain for stronger curls and greater arm muscle activation.

In summary, the revolutionary Bowflex SelectTech 2080 barbell provides an all-in-one system for strength training any muscle group. The space-saving design, wide weight range, and ergonomic handle make it easy to get a standout workout at home. Add the SelectTech 2080 to your home gym to take your Bowflex training to the next level!

Getting To Know The Bowflex EZ And Standard Curl Bars

Getting To Know The Bowflex EZ And Standard Curl Bars

Looking to sculpt powerful, well-defined arms? Curl bars are essential for directly targeting your biceps and building impressive arm size and shape. Bowflex offers both standard and EZ curl bars to enhance your bicep and forearm training.

Standard curl bars have straight, angled grips while EZ bars feature a bowed grip shape. Both hit your arms from different angles to promote complete development. Here’s an overview of Bowflex’s curl bar options and how to incorporate them into your workouts.

Bowflex Standard Curl Bar

The Bowflex standard curl bar has angled grips that position your wrists in a supinated or neutral position. This reduces strain compared to curling with a straight barbell. The fixed hand position allows you to isolate your biceps through a full range of motion.

The standard curl bar gives you a great foundational bicep workout. It’s ideal for seated alternating bicep curls, standing cable curls, and a variety of curl variations. The angled grips make it more comfortable for strict curling movements.

Bowflex EZ Curl Bar

The Bowflex EZ curl bar features a unique bowed shaft that allows three different grip widths. The sloped grip angles your wrists and elbows forward to better target your biceps.

The EZ bar is excellent for lying curls, concentration curls, and dragging curls. The multiple hand positions let you zero in on the long or short head of your biceps. Switching grips also reduces repetitive stress for longer-lasting joint comfort.

Integrating Them Into Your Workouts

Here are some tips for incorporating curl bars into your workouts:

• Perform barbell curls or alternating dumbbell curls first to pre-fatigue your biceps, then move to isolation curl bar movements.
• Use the EZ curl bar for lying curls one week, then do inclined curls with a standard curl bar the following week.
• Combine curl bars with cable exercises like 21s to hit your biceps from multiple angles.
• Do concentration curls with the EZ bar, then immediately dropset to hammer curls.
• Superset wrist curls on a standard bar with reverse curls on the EZ bar.

The key is to experiment with straight, angled, and bowed grips to spur new bicep growth. Change up your hand placement, body position, and reps/sets each workout.

Maximize Your Curl Bar Training

Here are some final tips for making the most of curl bars:

• Focus on controlling the negative – lower weights slowly and with control.
• Squeeze your biceps hard at the top of the movement and flex.
• Limit wrist motion by keeping elbows braced and stable.
• Go lighter and higher reps for defined, peaked biceps.
• Use wrist straps for heavier bar work to keep your grip from limiting curl performance.

Add size and shape to your arms by incorporating Bowflex’s standard and EZ curl bars into your program. Combining multiple grip angles and exercises is key for sculpting impressive biceps and forearms!

How To Use The Bowflex Adjustable Bench Press Bar

How To Use The Bowflex Adjustable Bench Press Bar

The adjustable bench press bar is a versatile piece of equipment that can build serious strength and muscle. Bowflex’s adjustable bar allows you to perform standard and close-grip bench presses along with various upper body exercises. Here’s how to incorporate it into your routines:

Adjusting the Grips

The knurled grip areas on the Bowflex bench press bar can be shifted inwards or outwards to change grip width. Move the grips closer together for close-grip pressing which targets your triceps. Slide them out to your desired width for a standard bench press grip hitting your pecs, front delts and triceps.

Tightening the Grips

The adjustable grips are secured in place by threaded collars on the inside of the bar. Tighten these collars firmly before lifting to keep the grips from sliding during your set. It’s quick and easy to re-adjust grip width between sets by loosening the collars and moving the grips.

Standard Bench Press

The standard bench press is excellent for building a thick, powerful chest. Lie back on a flat bench and grip the bar with your hands just outside shoulder width. Keep your wrists straight and elbows tucked as you lower the bar to your mid-chest. Press back up by driving through your heels and squeezing your pecs.

Close-Grip Bench Press

Slide your hands in to perform close-grip presses targeting the triceps. Keeping elbows tucked, lower the bar towards the bottom of your sternum. Press back up by straightening your arms while keeping the elbows fixed near your sides. Close-grip presses build serious triceps strength.

Additional Exercises

The adjustable bench press bar can also be used for:

• Overhead shoulder presses
• Incline bench presses
• Weighted pushups
• Bent-over rows
• Upright rows
• Shrugs
• Bicep curls

Adjust the grips wider for pressing moves or closer for curls and rows. Simply slide them in or out between exercises for variety.

The versatile Bowflex adjustable bench press bar allows you to build a strong, muscular upper body. Focus on good form, full range of motion, and progressive overload by increasing weight over time. Adjust your grip width to constantly challenge those muscles!

Selecting The Best Grip For Bicep Curls And Tricep Extensions

Selecting The Best Grip For Bicep Curls And Tricep Extensions

Choosing the right grip can make a big difference in fully targeting your biceps and triceps during curls and extensions. Consider grip width, hand position, and bar type to maximize muscle activation and growth.

Bicep Curls

A shoulder-width, underhand grip works well for standing barbell curls. Keeping hands about 6 inches apart hits all areas of your biceps. Wider grips can strain the wrists during curls.

Use a narrow, underhand grip on EZ curl bars. The inward curve hits the outer bicep peak. A wider overhand grip targets the inner bicep head.

Neutral hammer curls with dumbbells are great for fully contracting biceps. Palms facing inwards keeps tension on your biceps through the entire movement.

Tricep Extensions

Diamond pushups with hands touching forms a narrow grip that really isolates the triceps. Pushup bars or dumbbells can further narrow the grip for triceps focus.

For overhead extensions, take a narrow grip on the barbell with hands 4-6 inches apart. Keeping elbows tight will blast your triceps with this grip width.

With press-downs, start with a wide bar or rope attachment to hit the full triceps. Move to rope or v-bar attachments to zero in on the inner or outer tricep heads.

Grip Tips

• Use an EZ curl bar for more bicep comfort and range of motion.
• Allow elbows to drift forward slightly on curls to better engage your biceps.
• Keep wrists straight and elbows fixed near your sides on extensions.
• Squeeze and flex your triceps hard at the top of each extension rep.
• Use straps if needed to grip heavier weights without your grip being the limiting factor.

Test out narrower and wider grips, hand positions, and bar types to see what feels best. Prioritize good form and muscle contraction rather than just lifting heavy weight.

Choosing the optimal grip for curls and extensions will help you carve out perfectly peaked biceps and horseshoe triceps!

Changing Weights Seamlessly With The SelectTech 2080

Changing Weights Seamlessly With The SelectTech 2080

One of the standout features of the Bowflex SelectTech 2080 adjustable barbell is the ability to rapidly change weight loads with the turn of a dial. This allows quick and seamless transitions between exercises to keep your workout intensity high.

Here’s an inside look at how the innovative weight selection system works on the SelectTech 2080 barbell:

Selection Dial

The SelectTech 2080 features a selection dial located on one end of the barbell. This dial allows you to instantly set the bar’s weight anywhere from 20 pounds up to 80 pounds in 10-pound increments.

To change the weight, simply turn the dial to the desired weight setting. Listen for the click to ensure the weight has locked into place. The dial makes weight changes fast and hassle-free.

Internal Weight Mechanism

Inside the SelectTech 2080 bar is an internal weight mechanism consisting of calibrated steel plates on sliding channels. When you turn the selection dial, these internal weight plates shift positions to adjust the overall weight of the bar.

This unique system allows the bar to adjust quickly between 20 and 80 pounds without requiring external weight plates to be added or removed.

Transitioning Between Exercises

The SelectTech 2080 makes transitioning from one exercise to the next seamless. For example, you can perform overhead presses with 50 pounds, then dial the bar down to 30 pounds for front squats, and back up to 60 pounds for bent-over rows.

The ability to change weights in seconds allows you to move through your full-body routine without breaking focus. You can follow straight sets or quickly adjust as needed for supersets, drop sets and other techniques.

The dial allows incremental weight increases over time for progressive overload. And you never have to tip or lift a heavily loaded bar to change plates.

In summary, the Bowflex SelectTech 2080 adjustable barbell uses an innovative internal weight system to make weight changes fast and smooth. The selection dial offers gym-quality training with rapid weight adjustments at home.

Sculpting Your Shoulders With The EZ Curl Bar

Sculpting Your Shoulders With The EZ Curl Bar

While the EZ curl bar is designed for bicep work, it can also be used to sculpt strong, defined shoulders. The unique hand position of the EZ bar changes the mechanics of traditional shoulder exercises to enhance muscle activation.

Here are some tips for incorporating the EZ curl bar into your shoulder workouts:

Overhead Presses

The bowed grip of the EZ bar allows your hands to press in a forwards arc that better engages your front delts. Perform standing overhead presses with the EZ bar to really isolate those front shoulders.

Upright Rows

The fixed hand position of the EZ bar helps target your side and rear shoulder deltoids during upright rows. Keep your wrists straight and pull through your back as you row the EZ bar up towards your chin.

Front Raises

Front raises with the EZ bar allow you to isolate your front delts through a fuller range of motion. The natural grip angle makes the exercise more shoulder-friendly compared to a straight bar.

Bent-Over Lateral Raises

Bent-over lateral raises with the EZ bar target your rear delts intensely. The pre-set hand position puts all tension directly on those rear shoulder muscles as you raise the bar out to the sides.

Additional Tips

• Go lighter on EZ bar shoulder moves until you get used to the new hand position.
• Squeeze your shoulder blades together to keep chest up and shoulders retracted.
• Pause at the top of each rep and flex your shoulders for maximum contraction.
• Use the EZ bar for one shoulder exercise each workout for variation.
• Superset EZ bar front raises with bent-over lateral raises.

The EZ curl bar isn’t just forarms. Change up your shoulder training by incorporating this unique bar into overhead presses, rows, and isolation exercises. The angled grip provides a great new stimulus your shoulders will respond to!

Preventing Wrist Strain During Curls With Proper Form

Preventing Wrist Strain During Curls With Proper Form

Bicep curls can place a lot of stress on your wrists, especially when using straight or angled curl bars. Minor form adjustments can make a big difference in preventing wrist discomfort and injury during curls.

Here are some tips for maintaining proper wrist alignment on barbell curls:

Keep Wrists Straight

Avoid bending or cocking your wrists during curls. Keep your wrists in line with your forearms in a neutral position. Bending the wrists compounds stress and strain on the joints.

Use Thumbs-Up Grip

Position your hands in a thumbs-up grip on the bar. Gripping the bar lower in your palms with thumbs pointing up reduces wrist flexion compared to a thumbs-around grip.

Limit Weight

Use a weight you can curl strictly without excessive momentum. Your wrist joints should not have to bear aggressive torques from lifting heavy loads carelessly.

Elbows In Front of Bar

Allow your elbows to drift slightly forward during curls rather than directly out to the sides. Keeping elbows slightly ahead of the bar improves alignment through the wrists.

EZ Bar for Variation

Occasionally use an EZ curl bar which allows natural wrist positioning. The angled hand grips can provide wrist relief from standard straight bars.

Proper wrist alignment reduces shear stress and impingement during curls. Always control the weight and concentrate on an efficient curling motion rather than just heaving up heavy loads.

With focus on form and reasonable weight selection, you can continue building massive bicep peaks without compromising your wrist health!

Building A Balanced Physique With The Straight Bar

Building A Balanced Physique With The Straight Bar

The standard straight barbell allows you to perform compound lifts that engage multiple large muscle groups simultaneously. Combining straight bar exercises builds a symmetrical, well-proportioned physique.

Here are some tips for using the straight bar to develop an aesthetic, balanced physique:

Squats

Squats are king when it comes to lower body mass. They engage your quads, hamstrings, glutes and core for complete leg development. Use the straight bar for front and back squats. Stance width can shift emphasis between quads and hamstrings.

Deadlifts

Deadlifts target your entire posterior chain including lower back, glutes and hamstrings. They build a powerful core and thick upper back. Use an overhand grip and keep the bar close to your body.

Presses

Overhead presses, bench presses and incline presses build full, strong pecs along with your front delts and triceps. Use a medium width grip and controlled motion with the straight bar.

Rows

Bent-over barbell rows work your mid-upper back, rear delts and biceps. These balance all the pressing moves. Use an underhand shoulder-width grip and keep your core braced.

Achieving great proportions is not about isolated muscle groups but combining strength training for your whole body. The straight bar allows you to squat, hinge, push and pull with proper biomechanics. Compliment it with curl bars, dumbbells and cables for balanced development.

Working Your Back Muscles With Wide-Grip Rows

Working Your Back Muscles With Wide-Grip Rows

The barbell row is an excellent back exercise, but small form tweaks can make a difference in which back muscles you target. Using a wide overhand grip shifts focus to your lats for increased width.

Here’s how to perform wide-grip barbell rows:

Grip

Use an overhand grip that is about 1.5 times shoulder width. Keep wrists straight and elbows pointed down rather than flared out.

Torso Angle

Hinge forward at the hips around 45 degrees with flat back rather than rounding your spine. Keep chest lifted.

Rowing Motion

Initiate the row by driving your elbows back, squeezing your shoulder blades together. Focus on keeping a wide grip throughout.

Squeeze

Pause and squeeze your shoulder blades at the top position before slowly lowering under control. Feel the contraction in your lats.

Breathing

Inhale lowering the weight, exhale powering back up. Never hold your breath which can spike blood pressure.

Widening your grip on barbell rows provides direct lat stimulation you don’t get from close grip rows. Use controlled form focusing on shoulder blade movement. Add wide grip rows to your back routine for serious width!

Adding The EZ Curl Bar To Your Shoulder Press

Adding The EZ Curl Bar To Your Shoulder Press

The EZ curl bar isn’t just for arm workouts. It can also be incorporated into shoulder presses for variation and enhanced muscle activation. The unique grip of the EZ bar changes the mechanics of overhead pressing.

Here’s how to perform EZ bar overhead presses:

Grip and Hand Position

Grip the EZ bar with your palms facing forward around shoulder width. Elbows should be pointed down beneath the barbell.

Bar Position

Bring the bar down to collarbone level. Pressing from this starting position reduces shoulder strain compared to behind-the-neck presses.

Pressing Motion

Press the EZ bar directly overhead by extending through your shoulders and triceps. Squeeze your shoulders together at the top.

Breathing

Inhale as you lower the bar back to your upper chest. Exhale pressing the weight back overhead. Never hold your breath.

The natural grip angle of the EZ bar makes overhead pressing feel smoother. Changing hand position shifts emphasis between shoulders and triceps.

Work the EZ bar into your shoulder day to stimulate your delts in a new way. It offers variety from standard barbell overhead presses.

Hitting Your Inner Thighs Hard With Sumo Squats

Hitting Your Inner Thighs Hard With Sumo Squats

The sumo squat is a variation of the traditional back squat that emphasizes your inner thighs and glutes. The wide stance and external hip rotation of sumo squats targets your adductors.

Here are some tips for performing sumo squats:

Stance Width

Take a wide stance with your feet pointed outwards at about a 45 degree angle. Your heels should line up with the outside of your shoulders.

Toes

Keep your toes pointed slightly outwards to match the angle of your feet. Avoid letting knees cave inwards during the squat.

Hip Hinge

Push your hips back while keeping your chest lifted to initiate the squat. Descend until thighs are at least parallel to the floor.

Knees

Push your knees outward as you squat to keep tension on the inner thighs. Don’t let knees buckle inward.

Weight Distribution

Distribute weight primarily towards your heels and outer feet rather than your toes. Drive through your whole foot to lift back up.

Sumo squats fry your inner thighs unlike any other squat. Change up your stance periodically to ensure balanced quad development. Give sumos a try!

Mixing Up Your Grip For Greater Bicep Activation

Mixing Up Your Grip For Greater Bicep Activation

Varying your grip during curls elicits greater bicep activation by shifting stress between the long and short heads. Alternating between wide, narrow, underhand, and neutral grips provides a more complete workout.

Here are some grip changes to try on curls:

Wide Overhand

A wider than shoulder-width grip during barbell curls emphasizes the shorter, inner bicep head.

Narrow Underhand

Bringing your hands close together in an underhand grip targets the outer bicep peak.

Neutral Hammer

Hammer curls with palms facing in hits both the short and long heads when curling up and down.

Reverse Curl

Flipping your grip to underhand shifts focus to your brachialis and brachioradialis muscles of the forearms.

Extended Supination

Twisting from neutral to supinated grip at the top while lowering in a neutral grip maximizes time under tension.

Shock your biceps by adjusting hand placement, neutral to supinated grip, and grip width often. Keep the muscle guessing for new growth!

Doing Reverse Curls For Stronger Elbows And Forearms

Doing Reverse Curls For Stronger Elbows And Forearms

Reverse curls target the forearm flexor muscles rather than the biceps. Gripping the bar underhand shifts stress off the biceps for more elbow and forearm development.

Here are some tips for effective reverse curls:

Underhand Grip

Use a shoulder width, underhand grip. Keep wrists straight and elbows tight to your sides.

Strict Form

Lift only with your forearms, keeping upper arms and elbows fixed in place near your torso.

Full Range of Motion

Lower under control until arms are nearly straight to maximize time under tension.

Moderate Weight

Select a weight you can control strictly without excessive momentum or body sway.

Squeeze

Squeeze muscles hard at the top peak contraction at the top of the movement.

Reverse curls strengthen tendons and ligaments around your elbows for healthier joints. They also build wicked forearm size! Add them to your program for balanced arm training.

Maintaining Proper Posture With A Weightlifting Belt

Maintaining Proper Posture With A Weightlifting Belt

Weightlifting belts are an excellent tool for providing core support and ensuring proper spinal alignment under heavy loads. Belts remind you to brace your core and maintain good posture.

Here are some tips for using a belt during strength training:

Tighten During Lifts

Only wear the belt tightly during your actual sets. Loosening between sets allows full breathing and blood flow.

Wear High

Position your belt high so it rests on your lower ribs rather than hips. This anchors your upper core.

Brace Your Core

Take a deep breath into your stomach, brace your abs hard against the belt before lifting.

Maintain Arch

Focus on keeping your natural lumbar curve during exercises like squats, deadlifts and presses.

No Belt on Warmups

Do warm up sets without the belt to get your core muscles firing before adding support.

The belt should encourage tight core bracing and good form – not replace them. Time it strategically around working sets for safety and posture gains.