Bullworker Exercises Pdf Jun 2026

Hold the Bullworker above your head with one hand securing the top. Use your other hand to pull the traction cable downward toward your shoulder. Hold for 7 seconds, then switch sides. 2. Bicep Curl Target: Biceps brachii.

Spend 5 minutes doing light stretching or calisthenics to increase blood flow.

As your strength increases, you can move from a lower position (in front of the face) to directly overhead, per older Sport-Thieme guides . 3. Back Extension (Pulldown) Target: Lats, Upper Back. bullworker exercises pdf

Hold the outer traction ropes of the Bullworker directly in front of your chest with your arms extended.

To make your workouts actionable, organize these movements into a structured routine. You can copy the template below into a document and save it as a convenient digital PDF. Exercise Name Target Muscle Group Target Duration Chest Compress Pectorals / Front Delts Lat Pull-Down Upper Back (Lats) 7 Seconds (per side) Shoulder Extension Bicep Curl 7 Seconds (per side) Tricep Push-Down 7 Seconds (per side) Quadriceps / Glutes 7 Seconds (per side) Abdominal Crunch Core / Abs Best Practices for Safe and Effective Training Hold the Bullworker above your head with one

: Use the Bullworker to perform leg exercises by stepping on it and performing leg lifts or by attaching it to a stable object and performing leg extensions and flexions.

If you are looking to build a routine, focus on these foundational movements often found in the classic manuals: Chest Compression As your strength increases, you can move from

Pull the cables on the outside of the device outward while holding the handles firm.

Search for "Original Bullworker Manual pdf" for various vintage charts.

The specific you own (Classic 36", Steel Bow 20", etc.)

Pectorals (chest), anterior deltoids (front shoulders). 2. Cable Spread