Related Manuals for Bowflex SBD1090
Summary of Contents for Bowflex SBD1090
- Page 1 1090 DUMBBELLS Owner’s Manual Patent #6,422,979 other USA and Foreign Patents Pending Model: BD1090 PN 001-6921 Rev B (12/20/2006)
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Page 2: Table Of Contents
Preface 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 10 lbs and going all the way up to 90 lbs. -
Page 3: Important Safety Precautions
Dumbbell handle, or base assembly–the product SAFETY WARNING LABELS The following safety warnings are located on the Bowflex® SelectTech® 1090 Dumbbell. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus Representative at 1-800-864-1270. -
Page 4: Product Specifications
Product Specifications DIMENSIIONS: 17.5” L x 9.5” W x 10” H (44.4 cm x 24.2 cm x 25.3 cm) ASSEMBLED UNIT WEIGHT: 98 lbs (44.5 kg) SHIPPING PACKAGE WEIGHT: 105 lbs (47.6 kg) -
Page 5: Selecttech ® Operation
(Fig.1). 4. After confirming the proper rotational function of the adjustment knob, turn each adjustment so that the number 10 is aligned with the arrow in the Bowflex ® nameplate. 5. With both adjustment knobs set to 10, pull the handle straight up from the dumbbell. -
Page 6: Mechanism Function
3. With the handle removed from the base, grab one adjustment knob with your other hand and gently mechanism function attempt to turn the knob. The knob should not rotate. A locking pin in the mechanism will have The Bowflex SelectTech Dumbbell features a patent ® ®... -
Page 7: Offset Weight Selection
1. Discontinue use of the product immediately supination direction, while counter-clockwise would be until proper service can be provided. the pronation direction. Whether you are training for a 2. Contact your Bowflex retailer or contact ® specific sport, or just training to become stronger and Nautilus, Inc. -
Page 8: Weight Setting Charts
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). -
Page 9: Maintenance
The Doing so will void the manufacturer’s contact between weight plates and selection discs is not warranty. Contact your Bowflex retailer ® lubricated but has naturally low friction. This generally or Nautilus, Inc. -
Page 10: Dumbbell Stand
Bowflex SelectTech -in-1 Dumbbell Stand (optional) - Model BDS164 ® ® This attractive stand features an ergonomic design to enhance the functionality of the SelectTech Dumbbell. ® • The V-shape “step-in” design allows the user to maintain proper upper body position while lifting or returning the dumbbells to the base. -
Page 11: Troubleshooting Guide
Troubleshooting guide Problem Solution 1. Make certain that both adjustment knobs are set directly to the Dumbbell handle does not fully insert into number 10. base when no plates are selected (handle 2. Make certain that all of the weight plates have the “selection has no plates attached). -
Page 12: Selecttech
SelectTech 6 Week Challenge ® FREQUENCY: 3 Days a Week TIME: About 30 minutes For a successful workout, focus on generating the muscular contraction required to create the motion of the weight (demonstrated in your “The Secrets of the 4-Step Rep” DVD) not just lifting the weight. # of Reps: 8-12 (30 to 40 second intervals between sets) Workout 1 Set #1... - Page 13 Workout 5 Set #1 Set # Set # Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60d Incline Curl Scott Curl Workout 6 Set #1 Set # Set # Weight Reps Weight...
- Page 14 Workout 10 Set #1 Set # Set # Weight Reps Weight Reps Weight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying Trunk Rotation Workout 11 Set #1 Set # Set # Weight Reps Weight Reps Weight Reps Flat Chest Press 60d Incline Press Lying Triceps Extension...
- Page 15 Workout 15 Set #1 Set # Set # Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Seated Overhead Press Lying Triceps Extension Overhead Triceps Extension Single Arm Row Rear Delt Row Standing Curl Scott Curl Workout 16 Set #1 Set # Set #...
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Page 16: Select Tech Menu Plan
SELECT TECH MENU PLAN For Females You may choose plan A, B, C or D for each meal or snack BREAKFAST: 00-5 calories AFTERNOON SNACK: 180-15 calories A. 1/2 New York style bagel (125) A. 1/2 serving of Champion Met Max (115) 2 TBSP of cream cheese or 1 TSP of 1/2 cup of 1% milk (100) peanut butter (100) -
Page 17: Selecttech ® Menu Plan For Males
SELECT TECH MENU PLAN For Males You may choose plan A, B, C or D for each meal or snack BREAKFAST: 455-490 calories AFTERNOON SNACK: 80-15 calories A. 1 New York style bagel (250) A. 1/2 serving of Champion Met Max (115) 2 TBSP of cream cheese or 1 TSP of 1 cup of 1% milk (200) peanut butter (100) -
Page 18: Leg Exercises
Leg Exercises Wide Squats Muscles worked START FINISH Quadriceps, glutes, hamstrings and adductors Success tips: • Keep the knees pointed in the same direction as the toes. • Keep the head and neck in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of each repetition. -
Page 19: Stationary Lunges
Leg Exercises Stationary Lunges Muscles worked START FINISH 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. •... -
Page 20: Reverse Lunge
Leg Exercises Reverse Lunge Muscles worked START FINISH 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. •... -
Page 21: Chest Exercises
Chest Exercises Flat Chest Press Muscles worked START FINISH Pectoralis major, deltoids and triceps Bench position Flat Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and a 90 degree angle from your torso at the top. -
Page 22: Flat Chest Fly
Chest Exercises Flat Chest Fly Muscles worked START FINISH 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 23: Decline Chest Fly
Chest Exercises Decline Chest Press Muscles worked START FINISH Pectoralis major, deltoids and triceps Bench position Declined Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and 90 degree angle from your torso at the top. -
Page 24: Arm Exercises
Arm Exercises Standing Curls Muscles worked START FINISH Biceps and other elbow flexors Success tips • Keep elbows at your sides. • Keep your wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back. -
Page 25: Incline Bench Curls
Arm Exercises Incline Bench Curls Muscles worked START FINISH Biceps and other elbow flexors Bench position Inclined to 45 degrees Success tips • Keep tension on the biceps throughout the movement. Don’t allow the arm to go to full extension. •... -
Page 26: Overhead Triceps Extension
Arm Exercises Overhead Triceps Extension Muscles Worked START FINISH Triceps Success tips • Keep your knees slightly bent with your feet approximately shoulder width apart. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. •... -
Page 27: Lying Triceps Extension
Arm Exercises Lying Triceps Extension Muscles worked START FINISH 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. START ACTION •... -
Page 28: Back Exercises
Back Exercises Single Arm Row — Alternating Rows Muscles Worked START FINISH Latissimus Dorsi, teres minor, postier deltoid and biceps Bench position Flat Success tips • Stabilize your body in position so the effort is focused on your lat as you lead the movement with extending your elbow upward. -
Page 29: Dead Lifts
Back Exercises Dead Lifts Muscles worked START FINISH Glutes, adductors, hamstrings, quads, spinal erectors and traps Success tips • Keep knees pointed in the same direction as the feet. • Keep head and neck in line with the trunk. • Pay close attention to all the alignment and stabilization issues on every part of each repetition. -
Page 30: Abdominal Exercises
Abdominal Exercises Ab Crunch Muscles worked START FINISH Rectus abdominus and obliques Bench position Flat Success tips • Do not lift your head or chin. Your head should follow the rib motion, rather than lead it. • Maintain normal neck posture. •... -
Page 31: Lying Trunk Rotation
Abdominal Exercises Lying Trunk Rotation Muscles worked START FINISH 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 32: Lying Leg Raise
Abdominal Exercises Lying Leg Raise Muscles worked START FINISH 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. •... -
Page 33: Shoulder Exercises
Shoulder Exercises Standing Shoulder Press Muscles worked START FINISH 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. -
Page 34: Seated Overhead Press
Shoulder Exercises Seated Overhead Press Muscles worked START FINISH 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 35: Rear Delt Row
Shoulder Exercises Rear Delt Row Muscles worked START FINISH 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. -
Page 37: Muscle Chart
Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Serratus Anterior Posterior Deltoid Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficials External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Adductor... -
Page 38: Limited Warranty
4. Nautilius, Inc. is not responsible for dealer labor charges for component changeovers completed after the labor-related warranty period(s) stated herein. 5. If you elect to repair an exercise product or part yourself, using the services of someone other than an Authorized Bowflex Dealer, or use a replace- ®... - Page 39 © 006, Nautilus Inc. All Rights Reserved. 16400 SE Nautilus Drive, Vancouver, WA 9868. Bowflex, and SelectTech logos are either registered trademarks or trademarks of Nautilus Inc. 1741 Rev AA (0/04) Nautilus Inc.
- Page 40 WHAT IS COVERED WHAT WE WILL DO Nautilus, Inc. warrants to the original purchaser of the Bowflex ® unit During your Warranty Coverage Period, Nautilus, Inc. will repair any that the Bowflex equipment is free from defects in materials or workman-...
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Page 41: Important Contact Numbers
IMPORTANT CONTACT NUMBERS If you need assistance, please have both the serial number of your machine and the date of purchase available when you contact the appropriate Nautilus office listed below. WORLDWIDE CUSTOMER SERVICE INTERNATIONAL CUSTOMER SERVICE • NORTH AMERICA OFFICE •... - Page 42 © 2006 Nautilus, Inc. All Rights Reserved. Bowflex, the Bowflex logo and Bowflex SelectTech are either registered trademarks or trademarks of Nautilus, Inc. Specifications subject to change. Nautilus, Inc., 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS www.nautilus.com Printed in China...