Related Manuals for Bowflex Dumbbell
Summary of Contents for Bowflex Dumbbell
- Page 1 ® ® SelectTech BD552 Dumbbells ® Owner’s Manual Nautilus Bowflex Schwinn Fitness Pearl Izumi StairMaster Universal Nautilus Institute ® ® ® ® ® ® ® 001-7220-011608A...
- Page 2 Introduction Congratulations on the your purchase of the Bowflex SelectTech Dumbbell set. This innovative dumbbell is a ® ® versatile training tool that will help you reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 5 lbs (2.27 kg) and going all the way up to 52.5 lbs.
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Page 3: Table Of Contents
Safety Warnings ... 4 Safety Warning Labels ... 5 Product Specifications ... 6 Operation ... 7 Getting to Know Your Bowflex ® Understanding and Testing Locking Mechanism Function ... 8 Testing Proper Locking Mechanism Function ... 8 Offset Weight Selection ... 10 Maintenance ... -
Page 4: Safety Warnings
• This product is for consumer users only. • Inspect the dumbbells prior to each use. Do not use a dumbbell with worn or damaged parts Contact Nautilus Customer Service for repair information. • Periodically inspect and test the locking mechanism for proper function. Follow the test procedures included in this manual. -
Page 5: Safety Warning Labels
BefOre uSing yOur prODucT: Find and read all warning labels. If any warning label is damaged, illegible or missing, call 1-800-864-1270 for a replacement. General warning label. (Location: On the side of the base.) Serial number. (Location: On the bottom of the base.) Safety Warning Labels Owner’s Manual... -
Page 6: Product Specifications
Product Specifications and Features Dimensions Dumbbell Assembly Weight 43.0cm 16.9” features A. Handle grip B. Adjustment knob c. Weight plates D. Weight locking tab e. Base f. Lifting handle This product is covered by US and Foreign Patents and Patents Pending. See product for more information. -
Page 7: Operation
® ® dumbbell from its box, there are some initial steps that should be taken to familiarize you with the function of the product, and to assure that all aspects of the dumbbell are performing according their specifications. Notice: Do not drop the dumbbell. Dropping the dumbbell will damage the weight plates and locking mechanism, which could void the warranty of this product. -
Page 8: Understanding And Testing Locking Mechanism Function
1. The mechanism will only allow the adjustment knobs to be rotated when the dumbbell handle is completely inserted and engaging the dumbbell base. 2. The mechanism is designed to lock the dumbbell handle to the base if either adjustment knob is not fully engaging the selected weight plates. - Page 9 8. Repeat this test for all adjustment knobs. 9. Assure the entire dumbbell handle assembly is properly tightened. Do this by setting the adjustment knobs to 5 pounds and removing the handle assembly from the base. Grab both adjustment knobs and very slightly push and pull the knobs toward and away from the handle grip.
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Page 10: Offset Weight Selection
Example of offset weight settings. The dumbbell weight has been set to 20 lbs (9 kg) on one side and 30 lbs (13.6 kg) on the other. The total weight of the dumbbell is therefore 25 lbs (11.4 kg). This 25 lb (11.4 kg) dumbbell has the weight distributed such that there are 10 lbs (4.5 kg) on one side, and 15 lbs (6.8 kg) on the other, for a total of 25 lbs (11.4 kg). - Page 11 (palm up). During this curl the user will be lifting the weight of the dumbbell (25 lbs [11.4 kg]) with the biceps but also lifting the offset weight of 5 lbs (2.27 kg) 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.
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Page 12: Maintenance
Do not attempt to disassemble the dumbbell handle or base assembly. These items are not designed to be user serviced. Doing so will void the manufacturers warranty. Contact Nautilus, Inc. directly for service. -
Page 13: Troubleshooting Guide
(for example one adjustment knob is set to 2 and the other is set to 3). If this is the case, you must replace the dumbbell in the base with the same orientation in which it was was withdrawn. This is to allow the plates to settle back into the correct and vacant openings in the base. -
Page 14: Dumbbell Stand
The V-shape “step-in” design allows the user to maintain proper upper body position while lifting or replacing the dumbbells in the base. • The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position. • Large adjustable stabilizer feet assure maximum stability. -
Page 15: Wide Squats
Optional accessories shown in photos. Leg Exercises Wide Squats STArT STArT • Grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart. • Slightly rotate your hips outward, feet and knees should be lined up in that outward position as well. -
Page 16: Stationary Lunges
Muscles worked Quadriceps, glutes, hamstrings and adductors Success tips • Place feet in a position so that when you lunge down, your front foot is directly under your knee and your back leg lines up under your hip. • Keep your head and chest lifted, with a slight arch in the lower back during the movement. -
Page 17: Reverse Lunge
Muscles worked Quadriceps, glutes, hamstrings and adductors Success tips • Place feet in a position so that when you lunge back, your front foot is directly under your knee and your back leg lines up under your hip. • Keep your head and chest lifted, with a slight arch in the lower back during the movement. -
Page 18: Chest Exercises
• Keep shoulder blades pinched together and maintain good spinal alignment. • Keep your arms directly in line with the dumbbell over your wrists and elbows. Chest Exercises flat chest press STArT STArT •... -
Page 19: Flat Chest Fly
Muscles worked Pectoralis major and deltoids Bench position Flat Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and slightly more than 90 degrees from your torso at the top. •... - Page 20 • Keep shoulder blades pinched together and maintain good spinal alignment. • Keep your arms directly in line with the dumbbell over your wrists and elbows. Chest Exercises Decline chest press STArT STArT •...
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Page 21: Arm Exercises
• Sit on the bench sideways and place your feet flat on the floor slightly wider than shoulder width. • Grab the dumbbell and rest the back of your upper arm against the inside of your leg just above the knee. -
Page 22: Incline Bench Curls
• Grab the dumbbells and sit on the inclined bench and place your feet flat on the floor directly under your knees. • Hold the dumbbell with a slight bend at the elbow maintaining tension on the biceps. • Maintain a good spinal alignment with the chest lifted and the abs tight. -
Page 23: Overhead Triceps Extension
• Stand with your knees slightly bent and feet shoulder width apart. • Place both hands over the inside edge of one side of the dumbbell weights. • Bring the arms up over your head with an approximate 90 bend at the elbow. -
Page 24: Lying Triceps Extension
Muscles worked Triceps Bench position Flat Success tips • Keep the upper arm motionless. • Keep the wrists straight. • Tighten your triceps throughout the exercise and control the motion all the way down. • Keep the knees bend and the feet planted on the floor directly under your knees. -
Page 25: Back Exercises
• Keep the dumbbell lined up directly under your wrist and elbow when doing the movement. • Keep your spine aligned, abs tight and a slight arch in your lower back. -
Page 26: Dead Lifts
Back Exercises Dead Lifts STArT STArT • Position your feet in line with the dumbbell about shoulder width apart. • Point your toes outward slightly and direct the thighs to the same outward angle as the feet. • Hold the dumbbells with your palms facing backward. -
Page 27: Abdominal Exercises
Abdominal Exercises Ab crunch STArT STArT • Grab a dumbbell with both hands, as shown. • Lie flat on the bench holding the dumbbell over your upper chest. • Place your legs behind the... -
Page 28: Lying Trunk Rotation
Muscles worked Deep spinal and trunk muscles Bench position Flat Success tips • This is an important exercise but can become high risk if done incorrectly. • Keep the chest lifted and always maintain a good spinal alignment with a very slight arch in the lower back. •... -
Page 29: Lying Leg Raise
Muscles worked Abdominal area, including the rectus abdominus, obliques and quadriceps Bench position Flat Success tips • Tighten your abs before you move. • Allow exhalation up and inhalation down, without exaggerating breathing. • Contract as far into the movements as possible. -
Page 30: Shoulder Exercises
Muscles worked Front deltoid, upper traps and triceps Success tips • Keep knees slightly bent. • Keep abs tight and a good spinal alignment. • Do not increase the arch in the lower back as you raise your arms. Keep your spine steady. -
Page 31: Seated Overhead Press
Muscles worked Front deltoid, upper traps and triceps Success tips • Keep feet flat on the floor and directly under your knees. • Keep abs tight and a good spinal alignment. • Do not increase the arch in the lower back as you raise your arms. -
Page 32: Rear Delt Row
Muscles worked Back of the middle deltoid, the rear del- toid, posterior rotator cuff, trapezius and rhomboids. Success tips • Keep your spine and hips stable and do not allow your body to sway during the motion. • For normal pulling exercises you may choose to let the shoulder blades float forward and backward naturally. -
Page 33: Muscle Chart
Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Muscle Chart Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials... -
Page 34: Limited Warranty
Any product sold or placed in an application not recommended by Nautilus, Inc. (“Nautilus”) will void any warranty coverage set forth by Nautilus warranty policies and procedures. This dumbbell set is for home use only. Time period This product was designed, warranted, and intended for residential use only. -
Page 35: Contact Information
uniTeD STATeS OfficeS: e-mail: customerservice@nautilus.com TECHNICAL/CUSTOMER SERVICE Phone: 800-NAUTILUS (800-628-8458) Fax: (877) 686-6466 E-mail: cstech@nautilus.com CORPORATE HEADQUARTERS Nautilus, Inc. World Headquarters 16400 SE Nautilus Drive Vancouver, Washington, USA 98683 Phone: (800) NAUTILUS (800) 628-8458 Please supply the serial number of your machine and the date of purchase when you call Nautilus. - Page 36 ©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, Bowflex, the Bowflex Logo, StairMaster, Pearl Izumi, Nautilus Institute and SelectTech are either registered trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com...