SelectTech® BD552 Dumbbells Owner’s Manual Manual en Español Latino Americano: http://www.bowflex.
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. (23.
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: • • Read and understand the complete Owner's Manual. Keep Owner’s Manual for future reference. 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.
Product Specifications and Features Dimensions 16.9” L x 8.3” W x 9” H (43cm x 21.2cm x 22.8cm) Dumbbell Assembly Weight 55.6 lbs (25.2 kg) 43.0cm 16.9” 21.2cm 8.3” 22.8cm 9.0” Features A A. Handle grip B. Adjustment knob C. Weight plates B 1. 1.25 lbs (0.57 kg) 2. 2.5 lbs (1.13 kg) C1 3. 5 lbs (2.27 kg) C5 C4 C3 C2 C2 4. 7.5 lbs (3.4 kg) 5. 7.5 lbs (3.4 kg C3 D. Weight locking tab E. Base C1 C4 F.
Operation Getting to know your Bowflex® SelectTech® Dumbbells The Bowflex® SelectTech® BD 552 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.
Operation Understanding and testing the locking mechanism function The Bowflex® SelectTech® Dumbbell features an exclusive locking mechanism designed to ensure proper and complete selection of the weight plates as well as to ensure weight plate retention during the workout. Fully 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.
Operation Given the importance of this locking mechanism, it is critical that you understand how it operates, and periodically test it to make sure it is functioning correctly. Testing proper locking mechanism function 1. With the dumbbell handle set in the dumbbell base, turn both adjustment knobs to the number 5. You will know you have fully and correctly selected the number when you feel the adjustment knob settle into a notch (known as a detent).
Operation Offset weight selection As indicated previously, proper selection for a given weight is accomplished by selecting that weight number on both ends of the dumbbell. For example: to select 20 lbs (9 kg), one must dial both adjustment knobs on the dumbbell to the number 20. By selecting the same number on both sides of the dumbbell, you will replicate a common dumbbell (a balanced dumbbell with equal weight on both sides).
Operation 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). 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).
Maintenance Bowflex® SelectTech® Dumbbell maintenance Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is done. Worn or damaged components must be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components can be used to maintain and repair the equipment. The Bowflex® SelectTech® Dumbbell is a very low maintenance product.
Troubleshooting 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 5. 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 5 and the other is set to 7.5).
Troubleshooting SelectTech® Dumbbell locking mechanism test After replacing any part of your Bowflex® SelectTech® Dumbbell, be sure to perform the following procedures before using your Dumbbell for any exercises: This is a functional test of the weight plate locking mechanism. 1. With the dumbbell handle set in the dumbbell base, turn both adjustment knobs to the lowest number (Figure 1).
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 and repetition. START ACTION • Grab the dumbbell with both hands and stand with you 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 ACTION • 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 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 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 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 bend and the feet planted on the floor directly under your knees. START ACTION • 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. START ACTION • 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 ACTION • 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 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 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 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 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 Quadriceps: • Rectus Femoris • Vastus Lateralis • Vastus Medialis Peroneus Longus Extensor Digi
Nautilus® Bowflex® Schwinn® 001-7220.080118.
