Weight Setting Charts - Bowflex SelectTech BD1090 Owner's Manual

With the dumbbell weight configured as defined above, the
user should grip the dumbbell with 20 lbs on the thumb side of
the hand and the 30 lbs on the little finger side of the hand.
Start the biceps curl with a neutral wrist and forearm position
(palm facing leg). As the curl progresses from the start to
finish position, the wrist should be rotated progressively
outward (palm up). During this curl the user will be lifting the
weight of the dumbbell (25 lbs) with the biceps but also lifting
the offset weight of 5 lbs with wrist rotation (supination).
Unlike a conventional dumbbell that is balanced end to end,
this offset weight will require more muscle activation and
therefore develop the forearm and wrist.
Below you will find some helpful charts that will provide the
total dumbbell weight for various combinations
of weight settings.
10
15 12.5
20 15 17.5
25 17.5 20 22.5
30 20 22.5 25
35 22.5 25 27.5
40 25 27.5 30
45 27.5 30 32.5
50 30 32.5 35
55 32.5 35 37.5
60 35 37.5 40
65 37.5 40 42.5
70 40 42.5 45
75 42.5 45 47.5
80 45 47.5 50
85 47.5 50 52.5
90 50 52.5 55
10 15 20
Use the matrix above to quickly determine the offset weight selection total for your dumbbell.
6
27.5
30 32.5
32.5 35 37.5
35 37.5 40 42.5
37.5 40 42.5 45
40 42.5 45 47.5
42.5 45 47.5 50
45 47.5 50 52.5
47.5 50 52.5 55
50 52.5 55 57.5
52.5 55 57.5 60
55 57.5 60 62.5
57.5 60 62.5 65
25 30 35 40
This is just one example of the offset weight
settings you may use. The weight combinations
and totals are quite extensive given the adjustment
options of the SelectTech
Indicates weight setting on adjustment knob
47.5
50 52.5
52.5 55 57.5
55 57.5 60 62.5
57.5 60 62.5 65
60 62.5 65 67.5
62.5 65 67.5 70
65 67.5 70 72.5
67.5 70 72.5 75
45 50 55 60
Dumbbell.
®
67.5
70 72.5
72.5 75 77.5
75 77.5 80 82.5
77.5 80 82.5 85
65 70 75 80
87.5
85 90