Fitness Guide Bowflex SelectTech 552 Dumbbells and Stability Ball ® ® IMPORTANT! Read this guide before you begin using the product. SECTION 1: G etting to know the SelectTech® 552 Dumbbells SECTION 2: Key Components SECTION 3: Safety Information SECTION 4: Exercises Be Strong. Stay Strong.
SECTION 1: G etting to know the SelectTech® 552 Dumbbells Introducing Bowflex® SelectTech® 552 Dumbbells Bowflex® has been making quality strength and cardio products for over 20 years. SelectTech® dumbbells are no exception. They represent some of the latest technology in strength training offering the user from 5-52 pounds of weight at the turn of a dial. Be Strong. Stay Strong.
SECTION 2: Key Components Be Strong. Stay Strong.
SECTION 3: Safety Information SelectTech® Dumbbell Safety » Y ou will notice that there are weight increments from 5 to 52.5 lbs on both adjustment knobs. To properly select a given weight (20 lbs for example), both adjustment knobs should be rotated until 20 is aligned with the arrow located on the outward edge of the Bowflex® nameplate. » T he dumbbell handle and weight plates are symmetrical.
SECTION 4: Exercises Wide Rows START: FINISH: START: ACTION: Muscles Worked: Rear deltoid, rear portion of the middle deltoid, posterior rotator cuff, upper lats and teres minor Key Points: » P lace the feet in a comfortable shoulder width position. » K eep the chest lifted, abs tight and a very slight arch in the lower back. » L ean forward slightly at the hip while keeping the upper body in alignment. » Y our forearms should always point in the direction of the dumbbells.
SECTION 5: Exercises Stiff-Leg Dead Lift START: FINISH: START: ACTION: Muscles Worked: Hamstrings, glutes and spinal erectors Key Points: » Y our torso should move from standing vertical to leaning forward at the hips without rounding your spine during any part of the movement. » K eep the knees slightly bent. » O nly move as far as you can correctly. » I t is critical that you keep the chest lifted and do not allow your spine to round at any time during the movement.
SECTION 5: Exercises Standing Curls START: FINISH: START: ACTION: Muscles Worked: Biceps and other elbow flexors Key Points: » K eep elbows at your sides. » K eep your wrists straight. » K eep your trunk muscles tight and maintain a very slight arch in your lower back. » H old the dumbbells with your hands facing forward. » S tand with your upper arms by your sides, lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
