Homy Gyms 101

Bowflex Xceed Home Gym Review

The Bowflex Xceed Home Gym was initially launched in 2006. The new version is a slightly improved one and has features like a wider backrest and a more aesthetic design. But the most remarkable feature of the Bowflex Xceed Home Gym is its power rod resistance system which has some prominent advantages over the standard home gyms with weight stacks or plates.

This is a mid-range home gym by Bowflex and costs higher than their cheapest model PR1000 and much lower than their top-of-the-line model Bowflex Revolution.

Updated: August 18, 2022.

bowflex xceed 1

Bowflex Xceed Home Gym Specifications

- Dimensions when assembled: 53 x 49 x 82 inches (135 x 124 x 208 cm) (L x W x H)

- Weight when assembled: 157 lbs. (71 kg)

- Maximum user weight capacity: 300 lbs. (136 kg)

- Standard weight resistance: 210 lbs. (95 kg)

- Warranty: 1 year on frame, 5 years on power rod, and 60 days on parts

Features of Bowflex Xceed Home Gym


The Bowflex Xceed Home Gym needs to be assembled fully. The package contains several boxes. Since many parts are to be joined together, the assembly can take a few hours. However, the assembly process is not very complicated.

The manual provides detailed instructions with schematics. Some of the assembly tools are also attached, like two Allen wrenches, but users will still need a Phillips screwdriver, an adjustable wrench, and a flat blade screwdriver. Bowflex also provides professionals for the assembly for a charge.


The Bowflex Xceed Home Gym has a quite similar frame as that of the Xtreme 2SE model from the same company, but it doesn’t have the top pulley bar on the backside. The frame is made of heavy-duty steel bars with a coating of rust-resistant and chip-resistant paint. It has an attractive color combination of red, black, and gray.


Unlike other home gyms of its type, the Xceed isn’t very large and takes just around 53″L x 49″W (135 x 124 cm) of floor space when fully assembled. However, it’s recommended by Bowflex to assign a usage surface of at least 96″L x 78″W (244 x 198 cm) for safe and easy access and operation.
The highest point of the machine is around 82″ (208 cm) above floor level; thus, it can fit perfectly in a room having a 7-foot high ceiling.


The Xceed doesn’t have adjustable stabilizers. However, it has rubberized pads for a firm grip on the floor and thus offers excellent stability. Its heaviness adds further to the stability as it weighs around 157 lbs. (71 kg).

Maximum User Weight Capacity

The Xceed offers a maximum user weight capacity of 300 lbs. Although this is quite standard for home gyms in this price range, it should handle most users and is a good indicator of solid build quality.

Exercise Components

The Bowflex Xceed Home Gym has quite a few exercise components to provide exercise for the whole body.

Its front part features a standing plate for squats and other exercises to be performed while standing. Lateral bars support the adjustable pulleys and have four connection points each.

The backbone of the machine features another small bar above the backrest. Users can attach pulleys to it and perform trunk rotations, ab crunches, and other mid-pulley workouts.

The 8 pulleys on this machine are made of fiberglass-reinforced material. They integrate stainless steel ball bearings which promote smooth operation. They are multi-directional and thus allow various exercises. Out of the 8 pulleys, 2 are adjustable. One can attach them either to the lateral bars to perform workouts like front presses or seated fly presses or to the smaller bar above the seat for ab crunches or other similar workouts.

The machine also has many sets of cables, which are strong and are tested for more than 1,000 lbs. of resistance. These are covered by a thin PVC sheet so that they can smoothly glide over the pulleys.

Some of these cables and the adjustable pulleys need relocation when users want to change their exercise. However, the top pulleys and front base pulleys usually aren’t required to be moved. Thus users can set up the unit for 4-5 types of workouts which should be sufficient for one exercise.

bowflex xceed 2


The machine has an impressive set of accessories and attachments. Firstly, two D-handles favor most exercises. With their rubberized grips, they provide optimal comfort.

There are also three more accessories – a straight, squat bar, a 50” bent lat bar, and an ab training strap.

Also, a leg developer features 4” foam rollers for optimum comfort. This accessory offers the possibility to perform standing leg curls or leg extensions.

Seat Assembly

The Bowflex Xceed Home Gym has an adjustable seat offering multiple height positions. Thus it can accommodate users up to 6’5″ (196 cm) comfortably for most exercises. However, the backrest is non-adjustable. But as mentioned earlier, the backrest is wider than the previous model and thus offers excellent lumbar support. The seat and backrest feature 2” thick polyurethane high-density foam padding for optimum comfort. Also, the maximum user weight capacity of the seat of 300 lbs. (136 kg) is remarkable.

Power Rod Resistance

The Bowflex Xceed Home Gym features an innovative Power Rod resistance system, which stands out from other cable home gyms that feature weight stacks. This system makes this home gym look different as it doesn’t feature any weight stacks or plates.

The power rods that produce weight resistance are made from a special elastomer, with a coating of a thin rubber sheet. They feature precision-machined rings to which cable hooks are attached. The rings are heavy-duty and virtually impossible to take away from the rods. No wonder the company offers a lifetime warranty on the Bowflex power rods. Each time users perform a workout, these strong rods bend, offering resistance.

The power rod set included with this machine offers a total weight resistance of 210 lbs. (95 kg), i.e., 105 lbs. (47.6 kg) for each side. Following are the power rods included in the rod set:

  • 2 x 5 lbs. (2.26 kg)
  • 4 x 10 lbs. (4.5 kg)
  • 2 x 30 lbs. (13.6 kg)
  • 2 x 50 lbs. (22.6 kg)

However, one can upgrade the overall weight resistance of the unit. Thus, one can add 2 or 4 additional 50 lbs. (22.6 kg) rods (1 or 2 on each side) to get the benefit from a total weight resistance of 310 lbs. (140 kg) or 410 lbs. (186 kg).

Benefits of Power Rod Resistance System


The power rod resistance system eliminates the risk of weights slamming down while adjusting resistance or being crushed by a barbell. The power rods are stationary at one end while the other end is attached to a cable. Its high safety profile makes the Xceed one of the best home gyms for the elderly.


The resistance itself gives a similar feeling to that of a quality resistance band or cable. Just like a resistance band, the farther the power rod bends, the more resistance it creates.

This means that the workout user will be doing will be easier at the start of the movement (when their muscles are typically the weakest and at their biggest disadvantage), and it turns harder as they reach the middle and end of the movement (when users’ muscles are the strongest and have an advantage).


The machine uses multiple pulleys and cable systems and thus provides a variety of workouts using the same power rods. Based on the model, users can expect to get a chance to perform anywhere from 26 to 70 exercises.


The power rods can offer more resistance than one can imagine. The Bowflex Xceed Home Gym offers standard 210 lbs. of power rod resistance; however, it can be upgraded to 310 or even 410 lbs. However, users should remember that like a cable system with a weight stack, using pulleys will also reduce the actual amount of resistance users are lifting against.

What Exercises can be Performed on Bowflex Xceed Home Gym?

The Xceed offers the ability to perform various movements by using various attachments and handles. The machine achieves this with a series of pulleys and cables.

The Xceed offers the possibility of performing over 65 workouts. This is achieved with 3 different pulley systems: upper, middle, and lower.

Users can use the upper pulley for workouts like lat pulldowns and also variations on triceps pulldowns and high rows too. They can use the middle pulley for chest press workouts and can also adjust it to perform flys, crunches, and triceps extensions too. They can use the lower pulley with the leg developer, but they can also use it to perform movements like shoulder flys, upright rows, and bicep curls.

As mentioned earlier, the Xceed comes with a vertical bench instead of a standard horizontal bench. This makes a few differences. Firstly it makes it slightly more comfortable to turn on and off. The vertical bench is very good for users with back issues because it doesn’t exert any strain on their backs.

But users can still perform movements like incline and decline chest press; they can achieve the different angles by changing the angle of the pulley.

A vertical bench also makes the Xceed more compact than a home gym with a horizontal bench and thus takes up a smaller space. This is beneficial for those who have a smaller space for exercising.

However, there is one disadvantage of the vertical bench, and it’s that users don’t get the cardio rowing feature.

The package even includes a workout guide. Here are some of the exercises users can perform:

Arm Exercises

- Triceps pushdown with lat pulldown bar

- Triceps pushdown with hand grips

- Triceps hammer pushdown

- Triceps extension

- Cross triceps extension

- Single-arm pushdown

- “Rope” pushdowns

- Seated hammer biceps curl

- Reverse barbell biceps curl

- Barbell biceps curl

- Hammer biceps curl

- Concentration biceps curl

- Seated biceps curl

- Wrist curl

- Reverse curl

- Hammer triceps kickback

- Triceps kickback

- Upper body opposition push-pull

- Arm opposition push-pull

- Resisted dip

- Wrist extension

Abdominal Exercises

- Seated oblique abdominal crunch

- Seated abdominal crunch

- Trunk rotation

Shoulder Exercises

- Scapular retraction

- Scapular protection

- Scapular depression

- Crossover seated rear delt rows

- Shoulder rotator cuff (external)

- Shoulder rotator cuff (internal)

- Seated forearm lateral shoulder raise

- Lateral shoulder raise

- Shoulder shrug

- Shoulder extension

- Front shoulder raise

- Seated shoulder press

- Crossover reverse fly

- Reverse fly

- Crossover high rear delt rows

- Crossover rear delt rows

Back Exercises

- Seated lat rows

- Crossover seated lat rows

- Standing shoulder pullover with hand grips

- Stiff arm pulldowns

- Pulldowns

- Crossover narrow pulldowns

- Crossover-wide pulldowns

- Reverse grip pulldowns

- Narrow pulldowns with hand grips

- Narrow pulldowns with lat pulldown bar

- Seated wide lat pulldowns

- Crossover bent rear delt row

- Bent rear delt row

- Standing low back extension

Chest Exercises

- Incline chest fly

- Chest fly

- Bench press

Leg Exercises

- Leg kickback

- Single leg calf raise

- Standing hip extension (knee extended)

- Standing hip extension (knee bent).

- Calf raises

- Leg extension

- Standing hip adduction

- Standing hip abduction

- Squat

- Hip flexion

Some of these workouts, such as leg adductions or kickbacks, will need additional accessories like an ankle cuff or ab crunch will need an ab harness.


When it comes to maintenance, users are recommended to unhook the power rods from cables to keep them in an upright, straight position. Besides this, they just have to check for any loose joints and bolts and tighten them if needed.

bowflex xceed 3

Pros of Bowflex Xceed Home Gym

- Sturdy steel frame

- Sturdy pulleys with built-in stainless steel ball bearings for smooth operation

- Multiple positions for the mid pulleys

- Squat bar, lat bar, leg attachment, ab training strap, and multi-grip handles included

- Innovative power rod weight resistance system to which no weight stacks are required

- Up to 105 lbs. resistance per arm; total 210 lbs.

- Possibility of upgrading up to 310 lbs. and 410 lbs. to total weight by adding more power rods

- More than 65 exercises are possible

- Exercise guide included

- Offers workout for the entire body

- Very comfortable seat and wide backrest with polyurethane high-density foam cushion that offers optimal comfort

- Seat is height-adjustable

- Quiet and smooth operation

- Easy to assemble

Cons of Bowflex Xceed Home Gym

- Not all assembly tools included

- Ab harness and ankle cuffs are not included

- Assembly is time-consuming

- No folding design

Best Bowflex Home Gym Models

Bowflex manufactures several very similar home gym models, which differ in design, a number of exercises, size, price, etc.

The following comparison chart lists some of the most popular Bowflex home gym models:

Model Bowflex PR1000 Home Gym Bowflex PR3000 Home Gym Bowflex Blaze Home Gym Bowflex Xtreme 2SE Home Gym Bowflex Xceed Home Gym Bowflex Revolution Home Gym
Photo bowflex pr1000 table bowflex pr3000 table bowflex blaze table bowflex xtreme 2se table bowflex xceed table bowflex revolution table
Number of Exercises 26+ 50+ 60+ 70+ 65+ 100
Power Rod Resistance 210 pounds 210 pounds 210 pounds 210 pounds 210 pounds 210 pounds
Upgradable Power Rods Resistance No Up to 310 pounds Up to 410 pounds Up to 410 pounds  Up to 410 pounds  Up to 300 pounds
Quick Change System No Yes No Yes No Yes
Media Rack Yes No No No No No
Instructional Placard Yes Yes Yes No No No
Bench Press Horizontal Vertical Horizontal Vertical Vertical  Vertical 
Leg Curl/Extension Yes Yes Yes Yes Yes Yes
Squat Bar No No Yes Yes Yes No
Foldable Design Yes No Yes No No Yes
Aerobic Rowing Yes No Yes No No Yes
Maximum User Weight 300 pounds
(136 kg)
300 pounds
(136 kg) 
300 pounds
(136 kg) 
300 pounds
(136 kg) 
300 pounds
(136 kg) 
300 pounds
(136 kg) 
Assembled Weight 131 pounds
59.4 kg
157 pounds
71 kg
195 pounds
88 kg
185 pounds
84 kg
157 pounds
71 kg
336 pounds
153 kg
Assembled Dimensions
(L x W x H)
84 x 38 x 81 inches
213 x 97 x 205 cm
64 x 41 x 83 inches
163 x 104 x 211 cm
90 x 38 x 83 inches
229 x 97 x 211 cm
53 x 49 x 83.25 inches
135 x 124 x 211 cm
53 x 49 x 82 inches
135 x 124 x 208 cm
112 x 38 x 73 inches
284 x 97 x 185 cm
Amazon Link Bowflex PR1000 Home Gym Bowflex PR3000 Home Gym Bowflex Blaze Home Gym Bowflex Xtreme 2SE Home Gym Bowflex Xceed Home Gym Bowflex Revolution Home Gym

Note: Amazon links in the table open in the new windows, feel free to check them for most up-to-date offers and prices.

When being compared with other Bowflex home gyms, Bowflex Xceed Home Gym features resistant rods that can be upgraded to 410 pounds, it is a medium-weight home gym and requires medium size workout area.

Also, it offers many exercises, allowing one to change the exercises and workout programs, avoiding stagnation and preventing boredom. However, all these features come at a certain price:

Bottom Line

bowflex xceed mThe Bowflex Xceed Home Gym, with its four main workout stations and an innovative power rod resistance system offering a weight resistance up to 210 lbs. (95 kg), creates the possibility of more than 65 gym-quality workouts.

Thus it allows users to perform every workout that they can perform in a gym, whether with machines or with free weights, which is especially helpful when gyms are closed due to the corona lockdown and even after the lockdown.

With its height-adjustable and thickly cushioned seat and backrest, it also offers optimum comfort during the exercise.

The Bowflex Xceed Home Gym is an excellent exercise machine for health enthusiasts to build muscles all over the body with its power rod resistance, besides toning and training them, which is beyond the capability of resistance bands and thus offers exceptional value for money.

For more reviews and recommendations, feel free to check Bowflex Xceed Home Gym Amazon link (link opens in the new window).

Amazon Search:

- Home Gym

- Treadmill

- Elliptical Trainer

- Grass Fed Whey

Note: Amazon links open in the new windows, feel free to check them for the most up-to-date offers and prices.

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