Bullworker Exercises – Techniques of Isometric Workouts

Bullworker exercises are a combination of isometrics and isotonic movements.

If you’re not familiar with the Bullworker, it’s an isometric device created by Gert F Koelbel. Since the patent ran out years ago there have been many other models created that improved on the original design.

Bullworker exercises

Most notably the Bully Xtreme 4 and the ISO7X.

Originally, the device was called the Tensolator. This piece of isometric exercise equipment incorporates static contraction and/or the principles of isometrics to help you achieve a more muscular and stronger body in very little time.

The product itself was very popular in the 1980s and reached sales of approximately $4 million. Bullworker exercises are easy and fun to do. That’s probably why the device became so popular.

How to Use the Bullworker

The Bullworker, the Bully Xtreme and the ISO7X all have a built-in strength meter or gauge that helps you measure the amount of strength that you are using in each exercise. The training program consists of compressing the unit as well as using it like a chest expander.

The equipment itself is very inexpensive yet can produce impressive results. By utilizing the power of isometrics, it can give you a total body workout in only minutes a day.

If you are not aware of it, Isometrics has been used to help people rehabilitate after an injury however, it’s important that you never hold your breath while performing any isometric movement (make sure, before you begin exercising that your hands are dry and not slippery.)

Bullworker Exercises for the Arms, Shoulders, Chest and Back

The typical Bullworker classic allows you to perform 40 exercises. The ISO7X offers you approximately 30 and the Bully Xtreme comes in at the highest with more than 82 exercise movements. The more exercise movements you can perform the greater the probability that you will not become bored with your workout.

Here are some of the more popular exercises that you can do for each body part.

Bullworker Exercises – The Chest Compression

This is my favorite exercise it allows you to build the outer edges of the pectoral muscles giving you that squared off look made popular by movie star and bodybuilding legend, Steve Reeves.

  1. To perform these Bullworker exercises grasp the exerciser by the handles and place it at approximately nipple or chest high. Slowly pushing or compress the exerciser as far as you can go and hold it for a count of 10. Release it slowly and rest for approximately 1 min.
  2. To target the upper chest muscle, hold the device at approximately chin level and compress it. Again, hold to a count of 10.
  3. To target the lower pectoral muscles hold the device at stomach level and compress it again.
Bullworker chest exercise

Bullworker Chest Compression

Some of the newer Bullworker’s like the Bully Xtreme have inside grips that allow you to focus on the inner pectoral muscles.

Using the Bully Xtreme, you would grasp the black tubes with an overhand grip holding it at waist level and then compress or push inwards on the unit.

In the beginning start out by doing one set of each exercise. As you increase in strength, strive to do three sets. You must of course do this with all the exercises.

The Chest Twist Using the Cables

In this exercise, grasp the cables and hold the hands approximately 8 inches apart. Slowly twist the cables inwards as far as you can go and hold to a count 10.

Shoulder and Trapezius Compression

Hold the Bullworker behind your neck and compress it for 10 seconds and release. Bear in mind that all exercises are to be held for a count of 10.

Front Shoulder Exercise

Grasp one of the ends of the Bullworker and place the other end in the corner of the door jam. Slowly using both hands push the handle upwards. Hold the compression for 10 seconds

One Arm Rows

This incredible exercise will help build the latissimus dorsi (the muscles in your back.) This muscle gives you that V-tapered look. The way you perform this exercise is by placing 1 foot over of the cable while grasping the other cable with your right hand. Pull the cable toward your body while being slightly bent over. Hold the pull for a count of 10 and then repeat with the other side.

Bullworker Exercises – Biceps and Triceps

Bullworker shoulder exercise

Bullworker Shoulder Exercises

To develop your triceps quickly (the muscles on the back of your arm) kneel on the floor and keep one of the Bullworker handles against your knees. Hold for 10 seconds.

Bullworker Exercises for Your Legs And Lower Bod on the handle while keeping your elbows close to your body.

To develop your biceps sit down on a chair or bench. Place your right foot over one of the cables and grasp the other cable with your right hand. Curl the cable upwards and hold to a count of 10. Repeat with the left-hand.

Bullworker Exercises for Your Legs

While the Bullworker is, a fantastic device for developing your upper body it doesn’t neglect your thighs, calves and hamstrings.

Over nine different exercises can be performed to target the lower body.

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