Bowflex Xceed Home Gym

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Bowflex Xceed

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65+5-210 lbs

5 lbs

Frame: 7 years
Rods: Lifetime

The Bowflex Xceed is a lighter version of the Bowflex Xtreme 2SE. It basically offers the same spectrum of exercises, but it features fewer pulleys. The first Xceed model was released in 2006. However, in this review, we’re going to address the newest version, the model 100382. This newer version features a more aesthetic design and a wider backrest.

Technical Details and Specifications

  • Assembled dimensions: 53″L x 49″W x 82″H (135L x 124W x 208H cm)
  • Assembled weight: 157 lbs (71 kg)
  • Max. user weight: 300 lbs (136 kg)
  • Resistance system: Power rods
  • Standard weight resistance: 210 lbs (95 kg)
  • Possible exercises: 65+
  • Warranty: Frame 7 years / Power rode lifetime

Frame & accessories

As we’ve mentioned above, the Bowflex Xceed has a similar frame construction to the Xtreme 2SE model. However, it lacks the rear top pulley bar. It’s a machine built from durable steel bars, featuring a rust-resistant and chip resistant paint finish, combining the colors black, gray, and red.

Compared to other home gyms, the Bowflex Xceed isn’t extremely large. It takes approx. 53″L x 49″W (135 x 124 cm) of floor space with the frame fully assembled. However, Bowflex recommends assigning a usage surface of at least 96″L x 78″W (244 x 198 cm), for safe and unhindered operation.

The unit’s highest point reaches approx. 82″ (208 cm) above floor level. And this being said, it can fit in a room with a 7′ ceiling.

This Bowflex home gym doesn’t have adjustable stabilizers. Its bases rest on rubberized pads for an improved floor grip and extra stability. It’s also pretty heavy, weighing approx. 157 lbs (71 kg) and this weight considerably improves its stability as well. Its bases don’t have any holes or anchor points, and normally it shouldn’t need to be anchored to the floor; so, in case you want to connect it to the floor, you will have to improvise.

The front part of the frame integrates a standing plate for squats and other exercises that require standing up. The lateral bars which serve as support for the adjustable pulleys feature four connection points each. Also, there’s another small bar attached to the backbone of the frame above the backrest to which you can attach the pulleys for ab crunches, trunk rotations or other mid-pulley exercises.

Speaking of pulleys, the ones included with the Bowflex Xceed home gym are 8 in number. They’re all made of fiberglass reinforced material and integrate stainless steel ball bearings for smooth operation. They all swivel in all directions allowing the execution of various exercises. Two of the pulleys are adjustable; you can attach them either to the lateral bars of the machine for exercises such a seated fly presses or front presses, or you can attach them to the smaller bar above the seat for ab crunches or other related exercises.

The unit includes several sets of cables, which are highly durable, tested for over 1,000 lbs of resistance. They’re also covered by a thin sheet of PVC material, for a smoother glide over the pulleys.

Some of the cables require relocation from an exercise to another; this also stands for the adjustable pulleys. But as a general idea, the front base pulleys and the top pulleys typically don’t need to be moved. So, you can set up the machine for 4-5 types of exercises, which should be enough for one workout.

The Bowflex Xceed features an adjustable seat. It offers several height positions so it can accommodate users up to 6’5″ (196 cm) with no problem for most of the exercises. The backrest, however, is non-adjustable. Both the seat and backrest integrate 2″ of foam padding for optimal comfort. The upholstery on them is made of durable vinyl material. As opposed to the older Xceed model, the new 100382 model features a wider backrest which delivers an improved lumbar support. Also, an important aspect with regards to the unit’s seat is its weight capacity. It can support users up to 300 lbs (136 kg).

In terms of accessories and attachments, there are several included with the machine. The first to mention are the two D-handles which cover most exercises. They have rubberized grips for optimal comfort. Two more accessories are the straight squat bar along with a 50″ bent lat bar. Plus, the leg developer is also included. It features 4″ foam rollers for maximum comfort and offers the possibility to perform leg extensions or standing leg curls.

Weight Resistance

The Bowflex Xceed home gym is equipped with a Power Rod resistance system, just as the Bowflex Blaze or the Bowflex PR1000. It doesn’t have weight stacks like other cable home gyms. Also, you can’t use dumbbell weight plates to add resistance to it.

The power rods that generate the weight resistance for this home gym system are made from a special elastomer, coated with a thin sheet of rubber material. They are equipped with precision-machined rings to which the cable hooks attach; these rings are highly durable and almost impossible to remove from the rods. This is one of the reasons the Bowflex power rods come with a lifetime warranty.

The power rod set included with this Bowflex trainer offers a total weight resistance of 210 lbs (95 kg), 105 lbs (47.6 kg) for each side. The rod set includes the following power rods:

  • 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, the machine’s overall weight resistance can be upgraded. You can add 4 additional 50 lbs (22.6 kg) rods (2 on each side), in order to benefit from a total weight resistance of 310 lbs (140 kg) or 410 lbs (186 kg).

Possible Exercises

The Bowflex Xceed offers the possibility to execute more than 65 exercises. An exercise guide is actually included with the machine. Among the exercises that can be performed on this unit, we can count:

Abdominal Exercises

  • Seated Abdominal Crunch
  • Seated Oblique Abdominal Crunch
  • Trunk Rotation

Arm Exercises

  • Triceps Pushdown w/ Hand Grips
  • Triceps Hammer Pushdown
  • Triceps Pushdown w/ Lat Pulldown Bar
  • Single Arm Pushdown
  • Triceps Extension
  • Cross Triceps Extension
  • Hammer Triceps Extension
  • “Rope” Pushdowns
  • Seated Biceps Curl
  • Standing Biceps Curl
  • Concentration Biceps Curl
  • Hammer Biceps Curl
  • Barbell Biceps Curl
  • Reverse Barbell Biceps Curl
  • Seated Hammer Biceps Curl
  • Reverse Curl
  • Triceps Kickback
  • Hammer Triceps Kickback
  • Arm Opposition Push-pull
  • Upper Body Opposition Push-pull
  • Wrist Extension
  • Wrist Curl
  • Resisted Dip

Back Exercises

  • Standing Low Back Extension
  • Bent Rear Delt Row
  • Crossover Bent Rear Delt Row
  • Seated Wide Lat Pulldowns
  • Narrow Pulldowns w/ Lat Pulldown Bar
  • Narrow Pulldowns w/ Hand Grips
  • Reverse Grip Pulldowns
  • Crossover Wide Pulldowns
  • Crossover Narrow Pulldowns
  • Pulldowns
  • Stiff Arm Pulldowns
  • Standing Shoulder Pullover w/ Hand Grips
  • Crossover Seated Lat Rows
  • Seated Lat Rows
  • Reverse Grip Pulldown with Lat Bar

Chest Exercises

  • Bench Press
  • Chest Fly
  • Incline Chest Fly

Leg Exercises

  • Leg Extension
  • Squat
  • Calf Raise
  • Single Leg Calf Raise
  • Standing Hip Extension (knee bent)
  • Standing Hip Extension (knee extended)
  • Standing Hip Abduction
  • Standing Hip Adduction
  • Leg Kickback
  • Hip Flexion

Shoulder Exercises

  • Crossover Rear Delt Rows
  • Crossover High Rear Delt Rows
  • Reverse Fly
  • Crossover Reverse Fly
  • Seated Shoulder Press
  • Front Shoulder Raise
  • Shoulder Extension
  • Shoulder Shrug
  • Scapular Protraction
  • Scapular Depression
  • Lateral Shoulder Raise
  • Seated Forearm Lateral Shoulder Raise
  • Shoulder Rotator Cuff (internal)
  • Shoulder Rotator Cuff (external)
  • Crossover Seated Rear Delt Rows
  • Scapular Retraction

Of course, some of these exercises require extra accessories. For example, the ab crunch exercises require an ab harness. Also, leg kickbacks or adductions call for an ankle cuff.

Assembly and Maintenance

The Bowflex Xceed requires full assembly. It comes in several boxes and due to the many parts its assembly will take at least a few hours. However, the assembly process is not extremely complicated and the manual provides very clear, step-by-step assembly instructions with attached schematics. In terms of assembly tools, two Allen wrenches are included with the machine, but you will also need an adjustable wrench, a Phillips screwdriver and a flat blade screwdriver.

For maintenance, it is recommended to unhook the Power Rods from the cables, so that they remain in straight, upright position. Other than this, you’ll just have to make sure that all the bolts and joints hold well together, and re-tighten them if possible.

The Pros

  • Sturdy steel frame construction;
  • Heavy-duty pulleys integrating stainless steel ball bearings for smooth operation;
  • Foam cushioning, with durable faux leather upholstery, for optimal comfort;
  • Height-adjustable seat;
  • Leg attachment included;
  • Lat bar included;
  • Squat bar included;
  • Multi-grip handles included;
  • Multiple positions for the mid pulleys; 
  • Innovative Power Rod weight resistance system, no weight stacks required;
  • Up to 105 lbs of resistance per arm, 210 lbs in total;
  • Upgrade possibilities up to 310 lbs and 410 lbs of total weight;
  • Exercise guide, covering all the exercises possible on this machine, included;
  • Over 65 possible exercises;
  • Fairly easy to assemble;
  • Quiet operation;
  • Excellent warranty.

The Cons

  • Not all the tools required for the assembly are included;
  • Ab harness and ankle cuffs not included.


The Bowflex Xceed is a home gym equipped with a power rod resistance system which offers a weight resistance up to 210 lbs (95 kg). It has four main workout stations, and adjustable seat, and offers the possibility to execute more than 65 gym quality exercises. Due to its reduced number of pulleys, it costs considerably less than other Bowflex home gyms. However, it’s still an exceptional fitness machine, with an outstanding price/quality ratio.

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