090 DUMBBELLS Owner’s Manual Model: BD1090 001-6921.101911.
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 Instructions This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: ead and understand the complete Owner's Manual. Keep Owner’s Manual for future reference. R Read and understand all Warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus® Customer Service for replacement stickers.
Safety Warning Labels and Serial Number Record serial number in the Serial Number field at the beginning of this manual. Note: Each dumbbell base has a unique serial number. Serial number Product Specifications 242 444 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) 253 SHIPPING PACKAGE WEIGHT: 105 lbs (47.6 kg) Handle grip 2.5 lb. plate 15 lb. plate 5 lb. plate 10 lb. plate 7.5 lb. plate 7.5 lb. plate 5 lb. plate 2.5 lb. plate 10 lb.
Getting to know your Bowflex® SelectTech® Dumbbells 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. o not drop the dumbbell.
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. F ully understand the function of this mechanism and do tests of the mechanism regularly to make sure it operates correctly. Function The locking mechanism provides two key functions: 1.
o not engage the locking mechanism and use the handle D to try to lift the dumbbell and base together. To lift the dumbbell and base together, engage the locking mechanism and use the lift handles molded into the base assembly. If the dumbbell locking mechanism operates unsatisfactorily in the test procedure above, do the following: 1. Stop use of the product immediately until approved service is available. 2. Contact Nautilus, Inc. directly by phone at 1-800-NAUTILUS (628-8458) for service.
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. Dumbbell handle does not fully insert into base when plates are selected (handle has plates attached). 1. Check to see if you have selected different weights on each side of the dumbbell (for example one adjustment knob is set to 10 and the other is set to 15).
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 Exten
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 Dead L
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 Latera
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.
This page intentionally left blank.
Leg Exercises Wide Squats Muscles worked Quadriceps, glutes, hamstrings and adductors START FINISH 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 • Grab the dumbbell with both hands and stand with your feet slightly wider than shoulder width apart.
Leg Exercises Stationary Lunges Muscles worked Quadriceps, glutes, hamstrings and adductors START FINISH 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 Quadriceps, glutes, hamstrings and adductors START FINISH 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. 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 Biceps and other elbow flexors START FINISH 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 • 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 Triceps START FINISH 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 • 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 Latissimus Dorsi, teres minor, postier deltoid and biceps START FINISH 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. 28 START • Position your feet in line with the dumbbell about shoulder width apart.
Abdominal Exercises Ab Crunch Muscles worked Rectus abdominus and obliques START FINISH 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 • 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 Deep spinal and trunk muscles START FINISH 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 Abdominal area, including the rectus abdominus, obliques and quadriceps START FINISH 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. 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 Front deltoid, upper traps and triceps START FINISH 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 • 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 Front deltoid, upper traps and triceps START FINISH 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 • 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 Back of the middle deltoid, the rear deltoid, posterior rotator cuff, trapezius and rhomboids. START FINISH 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.
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
This page intentionally left blank.
