Table of Contents
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IMPORTANT: READ ALL ASSEMBLY INSTRUCTIONS AND SAFETY PRECAUTIONS BEFORE USING THIS PRODUCT.
REFERENCE ALL SAFETY GUIDELINES AND WARNING LABELS. RETAIN PRODUCT LITERATURE FOR FUTURE REF-
ERENCE.
SAFETY: PROPERLY WARM UP AND STRETCH BEFORE EXERCISING. IF YOU FEEL PAIN OR DIZZINESS AT ANY
TIME WHILE EXERCISING, STOP IMMEDIATELY AND CONSULT YOUR PHYSICIAN.
Owner's Manual
Exercise Guide Pages 7-17
6:00am to 5:00pm Pacific
Part Number: 010-0001
Customer Service
888-678-2476 (Option 3)
Monday-Friday
Email Support
parts@stairmaster.com
Revision: A
Date: March 2011
OR
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Summary of Contents for Stairmaster TwistLock Dumbbell
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Page 1: Customer Service
888-678-2476 (Option 3) Monday-Friday 6:00am to 5:00pm Pacific Email Support parts@stairmaster.com IMPORTANT: READ ALL ASSEMBLY INSTRUCTIONS AND SAFETY PRECAUTIONS BEFORE USING THIS PRODUCT. REFERENCE ALL SAFETY GUIDELINES AND WARNING LABELS. RETAIN PRODUCT LITERATURE FOR FUTURE REF- ERENCE. SAFETY: PROPERLY WARM UP AND STRETCH BEFORE EXERCISING. IF YOU FEEL PAIN OR DIZZINESS AT ANY TIME WHILE EXERCISING, STOP IMMEDIATELY AND CONSULT YOUR PHYSICIAN. -
Page 2: Safety Precautions
Preface Congratulations on your purchase of the STAIRMASTER TwistLock™ Dumbbell set. This product has been carefully engineered and manufactured in order to provide you with the most advanced adjustable dumbbell available. It is critical that you read and fully understand this entire owner’s manual before using the product. -
Page 3: Table Of Contents
Page 1 Table of Contents Assembly……………….…….……….………..2 TwistLock™ Dumbbell Overview……………..3 Troubleshooting………………………………...4 Preventative Maintenance…………………….4 Parts List……………..………………………….5 Warranty………………………………………...6 Exercise Guide……………………..…………..7... -
Page 4: Assembly
Take special care to remove the dumbbells from their cartons and protective packaging because the product is heavy. Inspect all parts for any signs of damage. If product is damaged, then do not use and contact StairMaster customer service immedi- ately. -
Page 5: Twistlock™ Dumbbell Overview
Page 3 TWISTLOCK™ Dumbbell Overview Before using, please take a few minutes to familiarize yourself with some initial steps and a basic understanding of the operation of your new TwistLock™ Dumbbells. Adjusting Weight For added safety, the TwistLock™ weight adjust system can only be used when the dumbbell is docked with the cradle that holds the dumbbell. -
Page 6: Troubleshooting
2). There should be an equal number of plates in each side of dock. Preventative Maintenance The StairMaster TwistLock™ Dumbbell is a very low maintenance product, but in order to keep it operating and looking its best, you should follow the information below. •... -
Page 7: Parts List
Page 5 Parts List ITEM PART NUMBER DESCRIPTION QTY. 010-0005 TwistLock, Cradle 010-0002 TwistLock, Handle 010-0003 TwistLock, 2.5 lb Weight 010-0004 TwistLock, 5 lb Weight 010-0001 TwistLock, Owner’s Manual (not shown below) -
Page 8: Warranty
Page 6 StairMaster Limited Warranty All StairMaster exercise products are warranted to be free from Limitations and Exclusions defects in materials and workmanship under the terms of rec- THIS LIMITED WARRANTY ONLY APPLIES TO THE ORIGI- ommended use and warranty coverage. -
Page 9: Exercise Guide
Page 7 Exercise Guide Training For Success How you start an exercise program depends on your physical condition. If you have been inactive for awhile or you have a pre- existing health condition, you should start slowly. Initially you may only be able to exercise for a short amount of time using mini- mal resistance levels or weight loads. -
Page 10: Incline Chest Press
Page 8 Exercise Guide INCLINE CHEST PRESS Position yourself on a 45° - incline bench so that your feet are flat on the floor, on the bench rear stabilizer, or behind roller pads for added support. Make sure your head and neck are supported on the back of the bench. Start with a dumbbell in each hand and your arms at a 60-90°... -
Page 11: Decline Chest Fly
Page 9 Exercise Guide DECLINE CHEST FLY Position yourself on a 10° - decline bench so that your feet are flat on the floor, on the bench rear stabilizer, or behind roller pads for added support. Make sure your head and neck are supported on the back of the bench. Start with a dumbbell in each hand and rotate your arms away from your body so your the inside of your elbows and palms are pointing upward. -
Page 12: Lateral Raise
Page 10 Exercise Guide LATERAL RAISE Stand with your feet shoulder width apart and your knees slightly bent. Start with a dumbbell in each hand and your arms in front of you with your palms facing one another and your elbows slightly bent. Slowly raise your arms out away from your sides up to shoulder height. - Page 13 Page 11 Exercise Guide SHRUGS Stand with your feet shoulder width apart, your knees slightly bent, and your shoul- ders in their natural position. Start with a dumbbell in each hand and your arms down in front of you with your palms facing your body. Slowly raise your shoulders up toward your ears and in a slight, circular motion from front to rear, slowly return to the starting position.
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Page 14: Concentration Curls
Page 12 Exercise Guide CONCENTRATION CURLS Sit on a flat bench with your feet firmly planted on the floor, slightly wider than shoulder width apart. With a dumbbell in one hand, rest the back of that upper arm on the inner thigh of the same leg just above your knee. Curl the dumbbell upward until your biceps and forearm almost touch. -
Page 15: Lying Triceps Extension
Page 13 Exercise Guide LYING TRICEPS EXTENSION Position yourself on a flat bench so that your feet are flat on the floor or on the bench rear stabilizer and your head and neck are supported. Start with a dumbbell in each hand and your arms at a 60-90° angle with the dumbbells positioned above your head. -
Page 16: Calf Raises
Page 14 Exercise Guide CALF RAISES Stand with your feet shoulder width apart. Start with a dumbbell in each hand and your arms at your sides with your palms facing your sides. Stand straight with your chest out and abs tight. Slowly push yourself up using the balls of your feet, raising your heels as high as possible. - Page 17 Page 15 Exercise Guide STIFF-LEG DEAD LIFT Stand with your feet shoulder width apart. Start with a dumbbell in each hand and your arms in front of you with your palms facing your thighs. Stand straight with your chest out and abs tight. With your back and knees straight and head up, lower the dumbbells by bending at your hips until the hamstrings are tight.
- Page 18 Page 16 Exercise Guide DECLINE AB CRUNCH Position yourself on a 10° - decline bench so that your feet are behind roller pads for added support. Start with one dumbbell across your chest with your arms crossed. With your abs tight and keeping the dumbbell at the top of your chest, flex at the waist and curl up until just before the lower back pulls from the back pad.
- Page 19 Page 17 Exercise Guide WIDE ROWS Stand with your feet shoulder width apart, bend at your hips, keep your back straight, abs tight and knees bent. Start with a dumbbell in each hand and your arms hanging in front of you with your palms facing your knees. Pull the dumbbells up and back toward your chest until your upper arms and elbows are in line with your shoulders.
- Page 20 888-678-2476 Monday-Friday 6:00am to 5:00pm Pacific Email Support parts@stairmaster.com © 2011 Core Fitness, LLC, dba StairMaster. All rights reserved. ™ and ® indicates a trademark or registered trademark. Core Fitness, LLC trademarks include StairMaster®, TwistLock™ and respective logos. 1.888.678.2476, www.stairmaster.com.
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