090 DUMBBELLS Owner’s Manual Patent #6,422,979 other USA and Foreign Patents Pending Model: BD1090 PN 001-6921 Rev B (12/20/2006)
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. In order to utilize this product to its fullest extent, it is critical that you read and fully understand this owner’s manual prior to using the SelectTech® dumbbell.
Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word “Warning” found throughout this manual: 7! 2 . ) . ' Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury. 1. Read and fully understand all instructions contained in this manual prior to using the product. 2. This product is intended for home use only and is not suitable for commercial application. 3.
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.
7! 2 . ) . ' Getting to know your Bowflex® SelectTech® Dumbbells $!.'%2 The Bowflex® SelectTech® dumbbells are shipped fully assembled, one dumbbell to a box. After carefully removing the 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. !4 4 % . 4 ) / . Do not drop the dumbbell from a height of more than 12 inches.
Understanding and testing the locking mechanism function The Bowflex® SelectTech® Dumbbell features a patent pending locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention during the workout. It is important that you fully understand the function of this mechanism and periodically test it to ensure it is properly functioning. Function The locking mechanism provides two key functions: 1.
! 2 . ) . ' Do not intentionally engage the locking mechanism and attempt to lift the entire dumbbell and base via the grip. The dumbbell and base should only be lifted by using the lift handles molded into the base assembly. $!.'%2 7! 2 . ) . ' If the dumbbell locking mechanism fails to perform in accordance with the test procedure above, do the following things: 1. Discontinue use of the product immediately until proper service can be provided. 2.
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).
The chart to the right is a quick reference to determine the amount of weight offset to one side of the dumbbell. The symbol + indicates the amount of offset weight on the heavier side of the dumbbell. Although you can continue to increase the amount of weight offset, it is not generally necessary to offset the weight more than 20 lbs. Difference Offset 5 lbs 10 lbs 15 lbs 20 lbs 25 lbs 30 lbs 35 lbs 40 lbs + 2.5 lbs + 5 lbs + 7.5 lbs + 10 lbs + 12.5 lbs + 15 lbs + 17.
Bowflex® SelectTech® 2-in-1 Dumbbell Stand (optional) - Model BDS1642 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. • The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position. • Large adjustable stabilizer feet assure maximum stability.
Troubleshooting guide Problem Solution Dumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached). 1. Make certain that both adjustment knobs are set directly to the number 10. 2. Make certain that all of the weight plates have the “selection tongue” facing away from the dumbbell grip, as the product was designed.
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.
Workout 5 Set #1 Weight Set #2 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Set #3 Reps Weight Reps Weight Reps 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 Weight Set #2 Set #3 Reps Wide Squat Calf Raise Ab Crunch Lying Trunk Rotation Workout 7 Set #1 Weight Set #2 Set #3 Reps 30d Incline Chest Press Lateral Raise Overhead Triceps Ex
Workout 10 Set #1 Weight Set #2 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Set #3 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying Trunk Rotation Workout 11 Set #1 Weight Set #2 Set #3 Reps Flat Chest Press 60d Incline Press Lying Triceps Extension 60d Incline Triceps Extension Single Arm Row Standing Curl 60d Incline Curl Workout 12 Set #1 Weight Set #2 Set #3 Reps Stiff-Leg De
Workout 15 Set #1 Weight Set #2 Reps Weight Reps Weight Reps Weight Reps Weight Set #3 Reps Weight Reps 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 Weight Set #2 Set #3 Reps Wide Squat Reverse Lunge Calf Raise Reverse Crunch Lying Trunk Rotation Workout 17 Set #1 Weight Set #2 Set #3 Reps Flat Fly Flat Chest Press Lat
SELECT TECH MENU PLAN For Females You may choose plan A, B, C or D for each meal or snack BREAKFAST: 300-335 calories A. 1/2 New York style bagel (125) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1/2 serving of Champion Metabolol II® (130) 1 cup of 1% milk (200) C. 1 cup of Honey Nut Cheerios® (115) 1/2 cup of 1% milk (100) 1 cup of orange juice (110) D.
SELECT TECH MENU PLAN For Males You may choose plan A, B, C or D for each meal or snack BREAKFAST: 455-490 calories A. 1 New York style bagel (250) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1 serving of Champion Metabolol II® (260) 1 cup of 1% milk (200) C. 2 cups of Honey Nut Cheerios (230) 3/4 cup of 1% milk (150) 1 cup of orange juice (110) D.
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. START ACTION • Grab the dumbbell with both hands and stand with your feet slightly wider than shoulder width apart.
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. • Keep your head and chest lifted, with a slight arch in the lower back during the movement. • Do only one side to fatigue, then switch to the other side.
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. • Keep your head and chest lifted, with a slight arch in the lower back during the movement. • Do only one side to fatigue and then switch to the other side. 18 START • Stand with your feet together.
Chest Exercises Flat Chest Press Muscles worked Pectoralis major, deltoids and triceps START FINISH 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. • Keep knees bent so your feet are positioned flat on the floor directly under your knees. • Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.
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. • Keep knees bent so your feet are positioned flat on the floor directly under your knees. • Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.
Chest Exercises Decline Chest Press Muscles worked Pectoralis major, deltoids and triceps START FINISH 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. • Keep knees bent so your feet are positioned flat on the floor directly under your knees. • Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.
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. START ACTION • Hold the dumbbells with your hands facing forward. • Stand with your upper arms by your sides, lift your chest, tighten your abdominals, and maintain a very slight arch in your lower back.
Arm Exercises Incline Bench Curls Muscles worked START Biceps and other elbow flexors FINISH 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. • Keep your wrist straight. • Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back. START • Grab the dumbbells and sit on the inclined bench and place your feet flat on the floor directly under your knees.
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. • Keep your upper arms and shoulders motionless and your wrists straight. • Tighten your triceps throughout the exercise, using a controlled motion. START ACTION • Stand with your knees slightly bent and feet shoulder width apart.
Arm Exercises Lying Triceps Extension Muscles worked Triceps START FINISH 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 bent and the feet planted on the floor directly under your knees. START • Lie back on the bench with your head supported on the bench.
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. • 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.
Back Exercises Dead Lifts Muscles worked Glutes, adductors, hamstrings, quads, spinal erectors and traps START FINISH 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. • Keep pressure through the middle of the arches/feet, not the toes or heels. START ACTION • Position your feet in line with the dumbbell about shoulder width apart.
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. • Move slowly to eliminate momentum. • Allow exhalation up and inhalation down, without exaggerating breathing. START ACTION • Grab a dumbbell with both hands, as shown. • Lie flat on the bench holding the dumbbell over your upper chest.
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. • More range of motion is not necessarily better, especially in this exercise. • Move only as far as your muscles can take you. Try to eliminate uncontrolled momentum.
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. • Contract as far into the movements as possible. • Keep your back flat against the bench. 30 START • Lie on your back with your head resting on the bench. • Tighten your abs and flatten your back against the bench.
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. Keep your spine steady. START ACTION • Grab the dumbbells and stand up straight. • Keep your chest lifted, abs tight and a slight arch in the lower back. • Raise the dumbbells to shoulder height, keeping your palms facing forward.
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. Keep you spine steady. START ACTION • Grab the dumbbells and sit up straight. • Keep your chest lifted, abs tight and a slight arch in the lower back.
Shoulder Exercises Rear Delt Row Muscles worked START FINISH Back of the middle deltoid, the rear deltoid, 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. However, for more emphasis to the rear deltoid, keep the shoulder blades pinched together throughout the movement.
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Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Posterior Deltoid Infraspinatus Teres Major Flexor Digitorum Superficials Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Addu
WARRANTY LIMITED WARRANTY FOR EXERCISE PRODUCTS All Bowflex branded exercise products manufactured by Nautilius, Inc. are warranted to the purchaser to be free from defects in materials and workmanship. Warranty coverage valid to the original purchaser only and proof of purchase will be required. Any product sold or placed in an application not recommended by Nautilus, Inc. will void any warranty coverage set forth by Bowflex® warranty policies and procedures.
Bowflex SelectTech Dumbbells Warranty Registration Card ® ® IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE Serial # PLEASE PRINT CLEARLY – THANK YOU Mr. Mrs. Ms. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: Phone number: ( ) - ZIP: EXT.
WHAT IS COVERED Nautilus, Inc. warrants to the original purchaser of the Bowflex® unit that the Bowflex® equipment is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Unauthorized tampering with the unit will void the warranty.
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 • NORTH AMERICA OFFICE N autilus, Inc. World Headquarters 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 Phone: 800-NAUTILUS (628-8458) Fax: 877-686-6466 E-mail: cstech@nautilus.com INTERNATIONAL CUSTOMER SERVICE • INTERNATIONAL OFFICE N autilus International S.A.
© 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.
