Secure one end with your foot; pull the cables upward toward your waist in a rowing motion. Upper Pecs, Shoulders Hold the unit above eye level and compress inward. Lower Chest Compression Lower Pecs, Triceps Hold the unit at waist level and compress inward. One-Legged Press Quads, Glutes
: Place the unit on a non-slip pad and extend arms downward. bullworker exercises pdf
: Using the cables like an archer, pull one side back while holding the frame steady with the other hand to work the rear deltoids and upper back. Why Isometrics Work Secure one end with your foot; pull the
According to the Bullworker Hierarchy of Exercises , these movements are foundational for a full-body routine: One-Legged Press Quads, Glutes : Place the unit
: Kneel and place the device vertically on the floor. Press down on the top handle using only your abdominal muscles for a deep core contraction.
| Exercise | Primary Target | Unique Bullworker Cue | | :--- | :--- | :--- | | | Pecs, front delts, triceps | "Twist the handles inward at lockout." | | Chest Expansion (behind back) | Rear delts, rhomboids, chest stretch | "Pull the cables until the bow bends behind your spine." | | Shoulder Shrug (overhead press) | Traps, delts, triceps | "Press until the bow touches your forehead." | | Bent-over Row | Lats, mid-back | "Squeeze shoulder blades together for 3 seconds." | | Ab Crunch (seated) | Rectus abdominis | "Exhale forcefully as you bend the bow over your lap." |