Bowflex SelectTech 552 Dumbbells User Manual

Nautilus

Bowflex

Schwinn

Fitness Pearl Izumi

StairMaster

Universal

Nautilus Institute

Owner’s Manual

SelectTech

BD552 Dumbbells

001-7220-011608A

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.

(23.9kg) 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.

Owner’s Manual

Table of Contents

Safety Warnings ............................................................................................................................................................ 4

Safety Warning Labels ..................................................................................................................................... 5

Product Specifications ................................................................................................................................................. 6

Operation ........................................................................................................................................................................ 7

Getting to Know Your Bowflex

SelectTech

Dumbbells ........................................................................... 7

Understanding and Testing Locking Mechanism Function ........................................................................ 8

Testing Proper Locking Mechanism Function .............................................................................................. 8

Offset Weight Selection ................................................................................................................................... 10

Maintenance ...................................................................................................................................................... 12

Troubleshooting Guide ...................................................................................................................................... 13

Dumbbell Stand ................................................................................................................................................. 14

Exercises ........................................................................................................................................................................ 15

Leg Exercises ..................................................................................................................................................... 15

Chest Exercises ................................................................................................................................................. 18

Arm Exercises .................................................................................................................................................... 21

Back Exercises .................................................................................................................................................. 25

Abdominal Exercises ........................................................................................................................................ 27

Shoulder Exercises ........................................................................................................................................... 30

Muscle Chart ................................................................................................................................................................. 33

Limited Warranty ........................................................................................................................................................... 34

Contact Information ...................................................................................................................................................... 35

Owner’s Manual

Safety Warnings

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.

Read and understand all Warnings on this machine.

Never allow children to use or play near this equipment. Teenagers under the age of 18 must always have parental •

supervision and instruction on the use of this product.

Consult a physician before starting an exercise program. Stop exercising if you feel pain or tightness in your chest, •

become short of breath, or feel faint. Contact your doctor before using the machine again.

This product is for consumer users only.•

Inspect the dumbbells prior to each use. Do not use a dumbbell with worn or damaged parts Contact Nautilus •

Customer Service for repair information.

Periodically inspect and test the locking mechanism for proper function. Follow the test procedures included in this •

manual.

Never attempt to force the adjustment knob to rotate when the dumbbell has been removed from the dumbbell base.•

Never allow the dumbbells to drop freely to the ground. Damage to the product and potential personal injury may •

occur. Please see the warranty section for speciﬁc warranty limitations related to dropped dumbbells.

Never allow dumbbells to forcefully bump together during use. Damage to the product and potential personal injury •

may occur.

Never attempt to disassemble your SelectTech•

Dumbbell handle, or base assembly–the product is not designed to

be user serviced. Contact Nautilus, Inc. directly for service.

Before beginning your workout, make certain that your surroundings are free from potential interference.•

The SelectTech•

dumbbells are very heavy; if you are not using the optional SelectTech

Dumbbell Stand, we suggest

you place the dumbbell assembly directly on the ﬂoor for best support.

Do not over exert yourself during exercise. Only use this product in the manner described in this manual• .

Owner’s Manual

Safety Warning Labels

BEFORE USING YOUR PRODUCT: Find and read all warning labels. If any warning label is damaged, illegible or missing,

call 1-800-864-1270 for a replacement.

A: General warning label.

(Location: On the side of the base.)

B: Serial number.

(Location: On the bottom of the base.)

Owner’s Manual

Product Specifications and Features

This product is covered by US and Foreign Patents and Patents Pending. See product for more information.

Dimensions 16.9” L x 8.3” W x 9” H (43cm x 21.2cm x 22.8cm)

Dumbbell Assembly Weight Approximately 58 lbs (26.3 kg)

Features

A. Handle grip

B. Adjustment knob

C. Weight plates

D. Weight locking tab

E. Base

F. Lifting handle

22.8cm

9.0”

43.0cm

16.9”

21.2cm

8.3”

Owner’s Manual

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.

Notice: Do not drop the dumbbell. Dropping the dumbbell will damage the weight plates and locking mechanism, which could

void the warranty of this product.

1. After removing the dumbbell from its protective packaging, inspect the products and packaging material for any damages.

2. Push down slightly on the handle assembly to make sure it is fully seated in the base. Rotate each adjustment knob several

full rotations to make sure it turns freely in both directions. Make sure there is a click at each weight increment of the

adjustment knob. This click will help you locate the proper alignment to select a given weight increment.

3. The weight increments range from 5 to 52.5 lbs (2.27kg to 23.9kg) on both adjustment knobs.

To properly select a given weight (20 lbs [9kg] for example), rotate both adjustment knobs

until that number (20) is aligned with the arrow located on the outward edge of the Bowflex

nameplate (Fig.1).

4. After confirming the proper rotational function of the adjustment knob, turn each adjustment

so that the number 5 is aligned with the arrow in the Bowflex

nameplate.

5. With both adjustment knobs set to 5, pull the handle straight up from the dumbbell. This

will remove only the handle from the base, leaving all of the weight plates standing in the

base (Fig. 2). The handle without plates represents the starting weight of 5 lbs (2.27 kg).

6. You may increase the selected weight by rotating each adjustment knob clockwise.

7. The dumbbell handle and weight plates are symmetrical. The handle is inserted with

either end facing the user, provided that you have selected the same weight number on

both ends of the dumbbell.

8. When either returning or removing the dumbbell to or from the base, use a vertical

motion, perpendicular to the base. Do not tilt the dumbbell or move it laterally (parallel to

the base) until it is fully clear of the unselected weight plates.

There are 15 weight increments:

5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5

(2.27kg) (3.4kg) (4.5kg) (5.7kg) (6.8kg) (8kg) (9kg) (10.2kg) (11.4kg)

(13.6kg) (15.9kg)

(18.2kg) (20.5kg)

(22.7kg)

(23.9kg)

Figure 1

Figure 2

Owner’s Manual

Operation

Understanding and testing the locking mechanism function

The Bowflex

SelectTech

Dumbbell features a patent pending locking mechanism designed to ensure 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. The mechanism will only allow the adjustment knobs to be rotated when the dumbbell handle is completely inserted and

engaging the dumbbell base.

2. The mechanism is designed to lock the dumbbell handle to the base if either adjustment knob is not fully engaging the

selected weight plates.

Purpose

The locking mechanism serves two important purposes:

1. The mechanism will prevent deselecting (dropping) weight plates from the dumbbell when it is NOT in the dumbbell base.

2. The mechanism will prevent partial selection of the weight plates in which the plates are not fully supported and the

locking pin is not fully engaged.

All locking tabs (D) must point outward.

Correct—tabs (D) point outward.

Incorrect—tab reversed.

Owner’s Manual

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). You will also hear a slight, but

audible, clicking noise that corresponds with the detent locations for each number.

2. You should be able to withdraw the handle from the base leaving all the weight plates behind.

3. With the handle removed from the base, grab one adjustment knob with your other hand and

gently attempt to turn the knob, the knob should not rotate. A locking pin in the mechanism will

have engaged the rotational assembly when the unit was withdrawn from the base. Perform

this test with all adjustment knobs.

Do not use a great deal of force in an attempt to turn the locked adjustment knob. Excessive force may damage the locking

mechanism.

4. After confirming the proper function of the locking mechanism as described above, return and fully insert the dumbbell

handle back into the base assembly.

5. With the handle back in the base, turn the adjustment knob on one side to a position that is between the numbers 5 and

7.5. This represents an incomplete weight selection where the adjustment knob has not fully selected a weight and the

knob is in-between the selection detents (clicks).

6. With the selection knob in this improper position, gently attempt to lift up on the handle to remove it from the base. You

should find that the handle is locked to the base and cannot be removed with light pressure, as it can normally.

7. Return the improperly selected adjustment knob to a full and proper weight selection and assure that the dumbbell handle

can once again be removed.

8. Repeat this test for all adjustment knobs.

9. Assure the entire dumbbell handle assembly is properly tightened. Do this by setting the adjustment knobs to 5 pounds and

removing the handle assembly from the base. Grab both adjustment knobs and very slightly push and pull the knobs toward

and away from the handle grip. The knobs should not exhibit free play and all of the selection discs should feel tightly

connected.

10. You have now tested the function of the locking mechanism. We suggest you repeat this test periodically (once a month) to

confirm the proper function of the locking mechanism.

Do not intentionally engage the locking mechanism and attempt to lift the entire dumbbell with the grip. The dumbbell and

base should only be lifted by using the lift handles molded into the base assembly.

If the dumbbell locking mechanism fails to perform in accordance with the test procedure above, do the following:

1. Discontinue use of the product immediately until proper service can be provided.

2. Contact your Bowflex

retailer or contact Nautilus, Inc. directly by phone at 1-800-NAUTILUS (628-8458) for service.

Owner’s Manual

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). While this is the most common form of weight selection and will be used in the vast majority of workouts, the

Bowflex

SelectTech

Dumbbell offers a useful and unique workout alternative known as offset weight selection.

Offset weight selection involves using a different weight setting on one side of the dumbbell relative to the other. Doing so can be

a powerful muscle development tool during certain workouts, such as the biceps curl.

The SelectTech

Dumbbell functions exactly the same way whether you have selected balanced or offset weights. The only

exception is that when you are using offset weights, you must return the dumbbell to the base in the same orientation that you

removed it.

When you have offset weight selection, the combination of weight plates selected will not be the same on both sides of the

dumbbell. You must therefore make certain to return the dumbbell to the base in the same orientation in which it was removed, in

order for the weight plates to settle back into the corresponding vacant slots in the dumbbell base.

Example of offset weight selection workout

Performed traditionally, dumbbell curls strengthen the biceps, but do little for the forearm muscles that assist in supination

and pronation of the wrist. Supination and pronation are terms describing a rotating motion of the wrist. For example, turning

a doorknob and turning your key in your car’s ignition are examples of supination and pronation. Turning a doorknob clockwise

would be the supination direction, while counter-clockwise would be the pronation direction. Whether you are training for a

specific sport, or just training to become stronger and improve activities of daily living, training your forearm muscles that are

involved in supination and pronation can be beneficial.

These dumbbells allow you to train differently than traditional dumbbells. By using different weight settings on either side of

the dumbbells, you can use those supination/pronation muscles during your curls. Using more weight on the thumb side of the

dumbbell will improve pronation strength, while more weight on the little finger side will improve supination strength. Not only will

you be strengthening your biceps, but also you can become stronger in activities involving rotation of the wrist.

The following example of a Biceps Curl using offset weight is a good demonstration of the superior muscle development provided

by the SelectTech

Dumbbell.

Side 1 Side 2 Total dumbbell weight

Weight settings selected 20 lbs (9 kg) 30 lbs (13.6 kg) 25 lbs (11.4 kg)

Weight difference 10 lbs (4.5 kg)

Weight distribution 10 lbs (4.5 kg) 15 lbs (6.8 kg) 25 lbs (11.4 kg)

Weight offset + 5 lbs (2.27 kg)

The dumbbell weight has been set to 20 lbs (9 kg) on one side and 30 lbs (13.6 kg) on the other. The total weight of the dumbbell

is therefore 25 lbs (11.4 kg). This 25 lb (11.4 kg) dumbbell has the weight distributed such that there are 10 lbs (4.5 kg) on one side,

and 15 lbs (6.8 kg) on the other, for a total of 25 lbs (11.4 kg).

With the dumbbell weight configured as defined above, the user should grip the dumbbell with 20 lbs (9 kg) on the thumb side of

the hand and the 30 lbs (13.6 kg) on the little finger side of the hand.

Example of offset weight settings.

Owner’s Manual

Operation

Difference Offset

2.5 lbs + 1.25 lbs

5 lbs + 2.5 lbs

7.5 lbs + 3.75 lbs

10 lbs + 5 lbs

12.5 lbs + 6.25 lbs

15 lbs + 7.5 lbs

17.5 + 8.75 lbs

20 lbs + 10 lbs

22.5 lbs + 11.25 lbs

25 lbs + 12.5 lbs

30 lbs + 15 lbs

35 lbs + 17.5 lbs

40 lbs + 20 lbs

5 Indicates weight setting on adjustment knob

7.5 6.25

10 7.5 8.75

12.5 8.75 10 11.25

15 10 11.25 12.5 13.75

17.5 11.25 12.5 13.75 15 16.25

20 12.5 13.75 15 16.25 17.5 18.75

22.5 13.75 15 16.25 17.5 18.75 20 21.25

25 15 16.25 17.5 18.75 20 21.25 22.5 23.75

30 17.5 18.75 20 21.25 22.5 23.75 25 26.25 27.5

35 20 21.25 22.5 23.75 25 26.25 27.5 28.75 30 32.5

40 22.5 23.75 25 26.25 27.5 28.75 30 31.25 32.5 35 37.5

45 25 26.25 27.5 28.75 30 31.25 32.5 33.75 35 37.5 40 42.5

50 27.5 28.75 30 31.25 32.5 33.75 35 36.25 37.5 40 42.5 45 47.5

52.5 28.75 30 31.25 32.5 33.75 35 36.25 37.5 38.75 41.25 43.75 46.25 48.75 51.25

5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5

Offset weight selections.

The chart to the right is a quick reference to determine the amount of weight offset to

one side of the dumbbell.

The amount of weight listed in the Difference column indicates the difference

between the two weights selected with the dumbbell adjustment knob.

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 (9 kg).

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). Unlike a conventional dumbbell that

is balanced end to end, this offset weight will require more muscle activation and therefore develop the

forearm and wrist.

The following chart provides the total dumbbell weight for various combinations of weight settings.

Owner’s Manual

Maintenance

Bowflex

SelectTech

Dumbbell maintenance:

The Bowflex

SelectTech

Dumbbell is a very low maintenance product. However, there are steps that you should take to keep

the product performing and looking its very best.

1. Should your SelectTech

Dumbbell handle assembly, plates or base become soiled you may clean them with a cloth lightly

dampened with warm water and a small amount of mild soap. Wipe dry with a separate cloth.

2. The SelectTech

Dumbbell is internally lubricated and will not require further internal lubrication. The contact between

weight plates and selection discs is not lubricated but has naturally low friction. This generally will not require any

lubrication. Should you feel it necessary to lubricate the weight plates and/or selection discs, use only a silicon lubricant,

preferably “food grade”.

Do not use any solvents, harsh detergents, chemicals or bleach on this product − doing so may damage the materials,

resulting in degradation of the product’s performance or strength.

Do not attempt to disassemble the dumbbell handle or base assembly. These items are not designed to be user serviced.

Doing so will void the manufacturers warranty. Contact Nautilus, Inc. directly for service.

Owner’s Manual

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 num-

ber 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 2 and the other is

set to 3). If this is the case, you must replace the dumbbell in the base

with the same orientation in which it was was withdrawn. This is to

allow the plates to settle back into the correct and vacant openings in

the base.

2. Verify that the plates not selected (those plates remaining in the dumb-

bell base) are in their correct spots and have not been moved to differ-

ent support slots. This may be blocking the dumbbell from fitting back

into the base.

Adjustment knob will not turn while handle is in

base.

1. Check to assure that the dumbbell handle is fully depressed into the

dumbbell base. If not fully depressed, the locking mechanism will not

be released and may prevent the adjustment knobs from rotating.

2. Check to see if any weight plates have been put into the base assem-

bly backwards with the “Locking Tab” facing the grip of the dumbbell

handle. All weight plates must have the selection tongue facing away

from the grip of the dumbbell handle.

3. Check to see if there is any dirt, debris or other obstruction in the

dumbbell base. You may need to remove the weight plates from the

base to accomplish this check. Remember to put each weight plate

back in its appropriate location with the selection tongue facing away

from the dumbbell grip.

Plates are not secured to the handle and drop out. 1. Confirm that all of the weight plates have the “Locking Tab” facing

away from the dumbbell grip. If one or more of the weights are inserted

backwards with “Locking Tab” facing inward toward the grip, the

handle can get blocked, and the plates may wedge into the handle.

2. Verify that the plates not selected (those plates remaining in the dumb-

bell base) are in their correct spots and have not been moved to differ-

ent support slots. This may be blocking the dumbbell from fitting back

into the base.

Owner’s Manual

Optional Accessories

Optional exercise bench and mat are available separately.

Additional products are available from Nautilus, Inc. at www.nautilusinc.com

Bowflex

SelectTech

2-in-1 Dumbbell Stand

This attractive stand features an ergonomic design to enhance the functionality of the SelectTech

dumbbells.

• TheV-shape“step-in”designallowstheusertomaintainproperupperbodypositionwhileliftingorreplacingthedumbbells

in 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.

• Includeswheelsforeasytransport.

• Includesfasteningstrapstosecuredumbbellstothebase.

• Integratedtowelrack.

• Dimensions(withoutdumbbells):27.75”Lx20.5”Wx24.5”H(70.5cmx52cmx62.2Hcm)

Owner’s Manual

Leg Exercises

Wide Squats

START ACTION

START

• Grabthedumbbellwithboth

hands and stand with you feet

slightlywiderthanshoulder

widthapart.

• Slightlyrotateyourhipsoutward,

feetandkneesshouldbelined

upinthatoutwardpositionas

well.

• Stabilizeyourtorsobyliftingyour

chest,tighteningyourabsand

maintainingaslightarchinyour

lowerback.

• Undercontrol,slowlysquatdown

by sticking the hips back as the

kneesstarttobend.

• Keepthechestupandtheback

flatasthehipscontinuetomove

backward.

• Lowertoapproximately

90degreesattheknees,unless

otherwisedetermined.

• Returntothestartingposition.

• Donotlockoutthekneesatthe

topofthesquat.

FINISH

Calf Raises

START ACTION

START

• Standwithyourfeetabout

shoulderwidthapart,feetfacing

straightforward.

• Holdthedumbbellsatyoursides

withyourpalmsfacingin.

• Keepyourchestlifted,abstight

andaslightcurveinyourlower

back.

• Slowlyriseupontheballsof

yourfeet,liftingyourheelsas

highasyoucanoffthefloor.

• Slowlyreturntothestarting

position,keepingtensiononthe

calfmuscles.

FINISH

Muscles worked

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andrepetition.

Muscles worked

Gastrocnemiusandsoleus

Success tips

• Donotchangeyourhiporknee

positionduringtheexercise.

• Riseupashighasyoucan,

maintainingyourbalance,onthe

ballsofyourfeet.

Note:Optionalaccessoriesshownin

photos.

Owner’s Manual

Stationary Lunges

Stiff-leg Dead Lift

START ACTION

START

• Standwithyourfeetapproximately

shoulderwidthapart.

• Holdthedumbbellsdowninfront

ofyourthighswithyourpalms

facing back.

• Standwithaveryslightbendat

the knees.

• Keepthechestlifted,abstightand

averyslightarchinyourlower

back.

• Maintainingyourkneeposition,

slowlybendforwardatthehips

movingyourbuttbackward.

• Stopasyourhamstingsbegin

togettautandbeforeyourback

beginstoround.

• Concentrateontensingyour

hamstringstopullyoubackupto

thestartingposition.

FINISH

START ACTION

START

• Standwithonefootforwardand

onefootbackwardinaposition

sowhenyoumovetothe

bottomofthelunge,yourfront

footisunderyourkneeandyour

backkneeisdirectlyunderyou

hip.

• Holdthedumbbellsatyoursides

withyourpalmsfacinginward.

• Keepthechestlifted,abstight

andaslightarchinthelower

back.

• Slowlyloweryourbodybending

atbothknees,simultaneously

keepingthefrontkneeinline

with the toes.

• Movedownandstopjustbefore

the back knee is going to touch

thefloor.

• Reversethemotionandcome

backuptothestartingposition.

FINISH

Muscles worked

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.

Muscles worked

Hamstrings,glutesandspinalerectors

Success tips

• Yourtorsoshouldmovefrom

standingverticaltoleaningforward

atthehipswithoutrounding

yourspineduringanypartofthe

movement.

• Keepthekneesslightlybent.

• Onlymoveasfarasyoucan

correctly.

• Itiscriticalthatyoukeepthechest

liftedanddonotallowyourspine

toroundatanytimeduringthe

movement.

Leg Exercises

Owner’s Manual

Leg Exercises

Reverse Lunge

START ACTION

START

• Standwithyourfeettogether.

• Holdthedumbbellsatyoursides

withyourpalmsfacinginward.

• Keepthechestlifted,abstight

andaslightarchinthelower

back.

• Initiatethemovementby

tighteningyourglutesandslowly

pivotingyourlegfromyourhip.

Moveyourentirelegbackward,

keepingyourkneesteadyata

90degreeangle.

• Slowlymoveyourlegasfaras

youcan,withoutallowingany

movementatthewaist,kneeor

lowerback.

• Slowlyreturntostartposition.

FINISH

Muscles worked

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.

Owner’s Manual

Chest Exercises

Flat Chest Press

Incline Chest Press

START ACTION

Muscles worked

Pectoralismajor,deltoidsandtriceps

Bench position

Inclinedto45degrees

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.

• Keepshoulderbladespinched

togetherandmaintaingoodspinal

alignment.

• Keepyourarmsdirectlyinlinewith

thedumbbelloveryourwristsand

elbows.

START

• Grabthedumbbellsandliebackonthe

bench.

• Bendyourelbowsback,keepingyour

armsatapproximately

60-90degreesawayfromyoursides,

andyourelbowsequaltoyourshoulder.

• Raiseyourchest,pinchyourshoulder

bladestogetherandmaintaina

comfortablearchinyourlowerback.

• Slowlypressthedumbbells

upward,straighteningyourarms

whilemovingthedumbbells

towardeachother,directlyoverthe

centerofyourchest.

• Don’tlockoutyourelbows,keep

the tension on the chest.

• Slowlyreturntothestarting

position,keepingyourwrists

steadyandyourmovementsslow

andcontrolled.

FINISH

START ACTION

Muscles worked

Pectoralismajor,deltoidsandtriceps

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.

• Keepshoulderbladespinched

togetherandmaintaingoodspinal

alignment.

START

• Grabthedumbbellsandliebackon

the bench.

• Bendyourelbowsbackkeepingyour

armsatapproximately60-90degrees

awayfromyoursides,andyour

elbowsequaltoyourshoulder.

• Keepyourarmsdirectlyinlinewith

thedumbbell,overyourwristsand

elbows.

• Raiseyourchest,pinchyourshoulder

bladestogetherandmaintaina

comfortablearchinyourlowerback.

• Slowlypressthedumbbells

uprward,straighteningyourarms

whilemovingthedumbbells

towardeachother,directlyover

thecenterofyourchest.

• Don’tlockoutyourelbows,keep

the tension on the chest.

• Slowlyreturntothestarting

position,keepingyourwrists

steadyandyourmovements

slowandcontrolled.

FINISH

Owner’s Manual

Chest Exercises

Flat Chest Fly

Incline Chest Fly

START ACTION

START

• Grabthedumbbellsandliebackonthe

bench.

• Rotateyourupperarmsawayfromyour

torsosothatyourelbowsandpalmsare

pointingupward.

• Maintainaslightbendattheelbowand

stabilizeyourwristinaneutralposition.

• Raiseyourchest,pinchyourshoulder

bladestogetherandmaintaina

comfortablearchinyourlowerback.

• Slowlymovethedumbbells

forward,thenupward,keeping

yourarmsstableattheelbow.

Movethedumbbellstowardeach

otherdirectlyoverthecenterof

yourupperchest.

• Keepthetensiononthechest

throughoutthemovement.

• Slowlyreturntothestarting

position.

FINISH

START ACTION

START

• Grabthedumbbellsandliebackon

the bench.

• Rotateyourupperarmsawayfrom

yourtorsosothatyourelbowsand

palmsarepointingupward.

• Maintainaslightbendattheelbow

andstabilizeyourwristinaneutral

position.

• Raiseyourchest,pinchyour

shoulderbladestogetherand

maintainacomfortablearchinyour

lowerback.

• Slowlymovethedumbbells

forward,thenupward,keeping

yourarmsstableattheelbow,

whilemovingthedumbbells

towardeachotherdirectlyover

thecenterofyourchest.

• Keepthetensiononthechest

throughoutthemovement.

• Slowlyreturntothestarting

position,keepingyourwrists

steadyandyourmovementslow

andcontrolled.

FINISH

Muscles worked

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.

• Keepshoulderbladespinched

togetherandmaintaingoodspinal

alignment.

Muscles worked

Pectoralismajoranddeltoid

Bench position

Inclined45degrees

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.

• Keepshoulderbladespinched

togetherandmaintaingoodspinal

alignment.

Owner’s Manual

Chest Exercises

Decline Chest Press

START ACTION

START

• Grabthedumbbellsandlieback

on the bench.

• Bendyourelbowsback,keeping

yourarmsatapproximately

60-90degreesawayfromyour

sides,andyourelbowsequalto

yourshoulder.

• Raiseyourchest,pinchyour

shoulderbladestogetherand

maintainacomfortablearchin

yourlowerback.

• Slowlypressthedumbbells

upward,straighteningyourarms

whilemovingthedumbbells

towardeachother,directlyover

thecenterofyourchest.

• Don’tlockoutyourelbows,keep

the tension on the chest.

• Slowlyreturntothestarting

position,keepingyourwrists

steadyandyourmovements

slowandcontrolled.

FINISH

Muscles worked

Pectoralismajor,deltoidsandtriceps

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.

• Keepshoulderbladespinched

togetherandmaintaingoodspinal

alignment.

• Keepyourarmsdirectlyinlinewith

thedumbbelloveryourwristsand

elbows.

Owner’s Manual

Arm Exercises

Standing Curls

Concentration Curls

START ACTION

START

• Sitonthebenchsidewaysandplace

yourfeetflatonthefloorslightly

widerthanshoulderwidth.

• Grabthedumbbellandresttheback

ofyourupperarmagainsttheinside

ofyourlegjustabovetheknee.

• Thearmholdingthedumbbell

shouldbeslightlybentmaintaining

tension on the biceps.

• Maintainagoodspinalalignment.

• Curltheforearmtowardthe

upperarm,keepingyour

upperarmandshoulderblade

completelystill.

• Slowlyreturntothestarting

positionwithoutrelaxingthe

biceps.

FINISH

START ACTION

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.

• Curlthedumbbellsforward,then

upward,andthentowardyour

shoulderswhilekeepingyour

elbowsatyoursidesandyour

upperarmscompletelystill.

• Slowlylowertothestarting

positionbyperformingthesame

arcingmotion.

FINISH

Muscles worked

Bicepsandotherelbowexors

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.

Muscles worked

Bicepsandotherelbowexors

Bench position

Flat

Success tips

• Donotrocktheupperbodywhile

bendingtheelbow.

• Keepyourwriststraight.

• Keepyourchestlifted,trunkmuscles

tightandmaintainaveryslightarch

inyourlowerback.

Owner’s Manual

Arm Exercises

Incline Bench Curls

Scott Curls — Standing Concentration Curls

START ACTION

START

• Grabthedumbbellandrestthe

backofyourupperarmagainstthe

upperportionofthebenchpad.

• Thearmholdingthedumbbell

shouldbeslightlybentmaintaining

tension on the biceps.

• Placetheotherarmbetweenthe

benchandtheupperarm.

• Maintainagoodspinalalignment.

• Curltheforearmtowardthe

upperarm,keepingyour

upperarmandshoulderblade

completelystill.

• Slowlyreturntothestarting

positionwithoutrelaxingthe

biceps.

FINISH

START ACTION

START

• Grabthedumbbellsandsiton

theinclinedbenchandplace

yourfeetflatonthefloordirectly

underyourknees.

• Holdthedumbbellwithaslight

bendattheelbowmaintaining

tension on the biceps.

• Maintainagoodspinalalignment

withthechestliftedandtheabs

tight.

• Curltheforearmstoward

theupperarm,keepingyour

upperarmandshoulderblade

completelystill.

• Slowlyreturntothestarting

positionwithoutrelaxingthe

biceps.

FINISH

Muscles worked

Bicepsandotherelbowexors

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.

Muscles worked

Bicepsandotherelbowexors

Bench position

Inclinedto60degrees

Success tips

• Donotrocktheupperbodywhile

bendingtheelbow.

• Keepyourwriststraight.

• Keepyourchestlifted,trunkmuscles

tightandmaintainaveryslightarchin

yourlowerback.

• Stopthearmmotionatthetopofthe

movementslightlybeforeyourarmis

straightup.

• Keepfeetslightlywiderthanshouder

width.

Owner’s Manual

Arm Exercises

Overhead Triceps Extension

Triceps Kickback

START ACTION

START

• Kneelwithonelegonthebench,

bendforwardatthehipsand

placeonehandonthebench.

• Supportyourselfwithonearm

onthebenchandholdthe

dumbbellwiththeotherwith

yourpalmfacingin.

• Keepingyourelbowbent,bring

yourupperarmtoyourside,

paralleltotheground.

• Straightentheelbowwhile

keepingyourupperarm

completelystill.

• Whenthearmiscompletely

straight,slowlyreturntothe

startingposition.

FINISH

START ACTION

START

• Standwithyourkneesslightly

bentandfeetshoulderwidth

apart.

• Placebothhandsovertheinside

edgeofonesideofthedumbbell

weights.

• Bringthearmsupoveryour

headwithanapproximate90

bendattheelbow.

• Keepingyourupperarmsstable,

slowlystraightenyourelbows

movingyourarmsinaarcing

motionupward,overyourhead.

• Stopthemotionbeforeyour

armsarecompletelystraight,and

thenreversethemotion,slowing

returningtothestartingposition,

keepingtensiononthemuscle.

FINISH

Muscles Worked

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.

Muscles Worked

Triceps

Bench position

Flat

Success tips

• Maintainspinalalignment.

• Keepyourarmatyoursideandyour

wriststraightthroughouttheentire

motion.

• Tightenyourtricepsthroughoutthe

exerciseandcontrolthemotion.

Owner’s Manual

Arm Exercises

Lying Triceps Extension

Hammer Curls

START ACTION

START

• Standwithyourfeetshoulder

widthapartandkneesslightly

bent.

• Grabthedumbbellswithyour

palmsfacinginwardtowardeach

other.

• Stabilizethehips,kneesand

spine.

• Curlthedumbbellsforward,

thenupward,thenintowardthe

shoulder,keepingtheupperarm

completelymotionless.

• Keepthepalmsfacinginwithout

rotatingthelowerarm.

• Slowlymovebacktothestarting

position.

FINISH

START ACTION

START

• Liebackonthebenchwithyour

headsupportedonthebench.

• Grabthedumbbellsandmove

yourupperarmuptoaposition

thatyourelbowisfacingupward

andyourhandsholdingthe

dumbbellsarejustoveryour

forehead.

• Raiseyourchestandpinchyour

shoulderbladestogether.

• Maintainaveryslightarchinthe

lowerback.

• Keeptheupperarmsstationary

whilemovingthehandsinan

arcingmotionupward.

• Stopthemotionslightlybefore

lockingouttheelbows.Donot

lockouttheelbow!

• Slowlyreversethearcingmotion

backtothestartingposition.

FINISH

Muscles worked

Triceps

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.

Muscles worked

Biceps,brachioradialisandbrachialis

Success tips

• Keeptheupperarmsmotionlessand

yourwristsstraightthroughoutthe

entireexercise.

• Keepthechestlifted,spinestraight

andaslightarchinthelowback.

Owner’s Manual

Back Exercises

Single Arm Row — Alternating Rows

Wide Rows

START ACTION

START

• Whilestandingholdingthe

dumbbells,leanforwardatthe

hipallowingthearmstoextend

directlyinlinewiththeresistance.

• Keepyourspineinastable

position.

• Rotatetheshouldersothatyou

palmsarefacingbehindyou.

• Allowyourarmstobendasyou

go,moveyourelbowsoutward

andbackwardkeepinga70-90

degreeanglebetweenyourupper

armsandyourtorso.

• Moveuntilyourelbowsareslightly

behindyourshoulders,thenslowly

reversetheactionkeepingtherear

shouldermusclestightenedduring

theentiremotion.

FINISH

START ACTION

START

• Putonekneeonthebenchand

placetheotherfootonthefloor

directlyunderyourhip.

• Placefreehandonthebench

slightlyinfrontofyouina

positionthatallowsyouto

stabilizeyourupperbody.

• Allowthearmwiththedumbbell

tohangstraightdown,while

maintainingcontrolofyourback

andshoulder.

• Holddumbbellinaneutralgrip

withyourpalmfacingthebench.

• Initiatethemovementbypinching

yourshoulderbladesback,while

simultaneouslymovingyour

elbowbackward,thenupward.

• Continuemovingtheelbowup,

slightlyabovetheheightofyour

trunkwhilekeepingtheforearm

linedupundertheelbow.

• Whilecontrollingtheresistance,

lowerthearmbacktothestarting

positionlettingtheshoulderblade

slideforwardwithoutslouching.

FINISH

Muscles Worked

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.

• Donotletyourspinerotateside

toside,keeptheshoulderatequal

heightduringthemovement.

Muscles worked

Reardeltoid,rearportionofthemiddle

deltoid,postierrotatorcuff,upperlats

andteresminor

Success tips

• Placethefeetinacomfortable

shoulderwidthposition.

• Keepthechestlifted,abstightanda

veryslightarchinthelowerback.

• Leanforwardslightlyatthehipwhile

keepingtheupperbodyinalignment.

• Yourforearmsshouldalwayspointin

thedirectionofthedumbbells.

Owner’s Manual

Back Exercises

Dead Lifts

START ACTION

START

• Positionyourfeetinlinewiththe

dumbbellaboutshoulderwidth

apart.

• Pointyourtoesoutwardslightly

anddirectthethighstothesame

outwardangleasthefeet.

• Holdthedumbbellswithyour

palmsfacingbackward.

• Undercontrol,slowlysquatdown

by sticking the hips out as the

kneesstarttobend.

• Keepthechestliftedandback

flatasthehipscontinuetomove

backward.

• Lowertoapproximatelya

90°bendattheknees,unless

otherwisedetermined.

• Movebacktothestarting

position,keepingthechestlifted

whilemovingthehipsforward

andextendingtheknee.

FINISH

Muscles worked

Glutes,adductors,hamstrings,quads,

spinalerectorsandtraps

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.

Owner’s Manual

Abdominal Exercises

Ab Crunch

Reverse Crunch

START ACTION

START

• Lieonyourbackwithyourhead

restingonthebench.

• Bendyourkneesfully.

• Determinethesepositionsand

maintainthroughouttheexercise.

• Reachovertheheadandgraspthe

bench with each hand.

• Relaxtheneck.

• Tightenyourabsandslowlycurl

yourhipstowardyourribcage.

• Moveasfarasyoucan

withoutusingyourlegstoget

momentum,anddonotcurlup

ontoyourshoulderblades.

• Slowlyreversetheactionand

returntothestartingposition

withoutrelaxing.

FINISH

START ACTION

START

• Grabadumbbellwithboth

hands,asshown.

• Lieflatonthebenchholdingthe

dumbbelloveryourupperchest.

• Placeyourlegsbehindthe

rollerpads,asshown,foradded

support,withyourfeetflaton

thefloor.

• Yourlowerbackcanstartoutflat

orinanormalarch.

• Tightenyourabsandonlycurl

yourtorso,slowlymovingyour

lowerribstowardyourhips.

• Moveasfarasyoucanwithout

movingthehipsandneck.

• Thelowerbackshouldnotlose

contact with the bench when

fullycrunched.

• Slowlyreversetheaction,

returningtothestartposition

keeping tension on the abs

throughoutthemovement.

FINISH

Muscles worked

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.

Muscles worked

Abdominalarea,includingtherectus

abdominusandtheobliques

Bench position

Flat

Success tips

• Tightenyourabsbeforeyoumove.

• Keepkneesandhipsstationary.

• Allowexhalationupandinhalation

down,withoutexaggerating

breathing.

• Contractasfarintothemovements

aspossible.

• Lowerundercontrol.

• Theamountofbendinyourhips

basedupondesireddifficulty.

• Beginnersshouldbefullybent,

bringingyourlegsneartheabs.

Owner’s Manual

Abdominal Exercises

Lying Trunk Rotation

Twisting Side Crunch

START ACTION

START

• Liebackflatonthebenchand

placeonehandbehindthehead

oftheinvolvedside.

• Placelegsbehindtherollerpads

foraddedsupport,asshown.

• Yourbackcanstartflatagainst

thebenchorinanormalarch.

• Tightenyourabsandmoveina

diagonaldirection,slowlymoving

yourribstotheoppositehip.

• Thelowerbackshouldnotlose

contact with the bench when

fullycrunched.

• Slowlyreversethemotiontothe

startingpositionwithoutrelaxing

theabdominalmuscles.

FINISH

START ACTION

START

• Lieflatonthebench.

• Bendyourhipsandkneesto

approximately90degrees.

• Keepyourchestlifted,abstight

andaslightarchinyourlow

back.

• Holdontothesidesofthe

bench.

• Tightentheentireabdominalarea

andslowlyrotateyourlegsand

hips to one side.

• Moveslowandcontrolled,being

carefulnottoletyourlegsand

hipsrotateuncontrolledtothe

side.

• Movebacktothestarting

position.

• Workonesidetofatigueand

then do the opposite side.

FINISH

Muscles worked

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.

Muscles worked

Obliquesandrectusabdiminus

Bench position

Flat

Success tips

• Allowexhalationupandinhalation

down.

• Yourheadshouldfollowthemotion

oftheribcage.Maintainnormalneck

posture.

• Moveslowlytoeliminatemomentum.

• Moveasfarasyoucanwithout

movingyourhipsorneck.

Owner’s Manual

Abdominal Exercises

Lying Leg Raise

START ACTION

START

• Lieonyourbackwithyourhead

restingonthebench.

• Tightenyourabsandflattenyour

back against the bench.

• Bendyourkneesandhipsto90

degrees.

• Reachtothesideandgraspthe

bench with each hand.

• Relaxtheneck.

• Tightenyourabsandslowly

extendyourhipsandknees.

• Moveyourlegsawayfromyou

keepingthemparalleltothefloor.

• Keepyourbackflatagainstthe

benchfortheentiremovement.

• Slowlyreversetheactionand

returntothestartingposition

withoutrelaxing.

FINISH

Muscles worked

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.

Owner’s Manual

Shoulder Exercises

Standing Shoulder Press

Lateral Raise

START ACTION

START

• Grabthedumbbellswiththe

palmsfacingeachother.

• Standwithyourfeetslightly

widerthanshoulderwidthapart.

• Maintainanerectspinal

alignmentwiththechestlifted,

abstightandaslightcurveinthe

lowerback.

• Raisearmsdirectlyoutward,

thenupward,toapproximately

shoulderheight.

• Liftyourhandandelbowatthe

same speed.

• Doturnorrotateyourarmswhile

raisingthem.

• Keepthesideofyourarm/elbow

facingout/upthroughoutthe

movement.

FINISH

START ACTION

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.

• Upperarmsshouldbe90

degreesawayfromyourtorso

andyourelbowsshouldbebent

to90degrees,asshown.

• Straightenyourarmsslowlyover

yourhead,focusingonmoving

yourelbowsupandinward

towardyourears.

• Straightenyourarmsslowlyover

yourhead,focusingonmoving

yourelbowsupandinward

towardyourears.

• Slowlyreturntothestarting

position,keepingtensiononyour

frontshouldermusclesthrough

theentiremotion.

FINISH

Muscles worked

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.

Muscles worked

Frontandmiddledeltoids

Success tips

• Donotswingthearmsupwardor

movethetrunkduringthemotion.

• Maintaingoodspinalalignment.

Owner’s Manual

Shoulder Exercises

Seated Overhead Press

Front Raise

START ACTION

START

• Grabthedumbbellsandstandup

straight.

• Feetshouldbeapproximately

shoulderwidthapart.

• Keepyourchestlifted,abstight

andaslightarchinthelower

back.

• Holdthedumbbellsinfrontof

youwithyourpalmsfacingback.

• Keepthearmsstraightandthe

palmsfacingdown,moveyour

armsforwardandthenupward

toshoulderheight.

• Slowlyreturntothestarting

position,keepingtensiononyour

frontshouldermusclesthrough

theentiremotion.

FINISH

START ACTION

START

• Grabthedumbbellsandsit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.

• Upperarmsshouldbe90

degreesawayfromyourtorso

andyourelbowsshouldbebent

to90degreesasshown.

• Straightenyourarmsslowlyover

yourhead,focusingonmoving

yourelbowsupandinward

towardyourears.

• Slowlyreturntothestarting

position,keepingtensiononyour

frontshouldermusclesthrough

theentiremotion.

FINISH

Muscles worked

Frontdeltoid

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

you spine steady.

Muscles worked

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.

Owner’s Manual

Shoulder Exercises

Rear Delt Row

Shrugs

START ACTION

START

• Grabthedumbbellsandstandup

straight.

• Feetshouldbeapproximately

shoulderwidthapart.

• Keepyourchestlifted,abstight

andaslightarchinthelowerback.

• Holdthedumbbellsnaturallyto

yoursides.

• Raiseyourshoulderstowardthe

backofyourhead,makingsure

yourneck/headpositiondoesnot

move.

• Slowlyreturntheshouldersto

thestartingposition,keeping

tensiononyouruppershoulder

andneckmusclesthroughthe

entiremotionwithoutslouching

orroundingyourupperspine.

FINISH

START ACTION

START

• Standwithyourfeet

approximatelyshoulderwidth

apart.

• Grabthedumbbellswithyour

palmsfacingback.

• Bendforwardatthekneesand

hipssothatyourarmswillhang

slightlyinfrontofyourknees

holdingthedumbbells.

• Keepyourhead/neckinlinewith

yourspine,asshown.

• Allowyourarmstobendas

youmoveyourelbowsupward

keepinga60-80degreeangle

betweenyourarmsandyour

torso.

• Yourforearmsshouldalwayspoint

inthedirectionofthedumbbells.

• Movetillyourelbowsareslightly

behindyourshoulders,then

slowlyreversethemotion,

keepingtensionontherear

shouldermusclesduringthe

entiremotion.

FINISH

Muscles worked

Backofthemiddledeltoid,thereardel-

toid,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.

• Keepyourabstight,chestliftedand

maintainaslightarchinyourlower

back.

Muscles worked

Uppertrapezius

Success tips

• Donotbendtheneckbackwardor

forwardwhileraisingtheshoulders.

• Keepabstightandagoodspinal

alignment.

• Makesurebothshouldersareraised

evenly.

Owner’s Manual

Muscle Chart

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External

Obliques

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum

Longus

Tibialis Anterior

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Owner’s Manual

Limited Warranty

AllBowex

exerciseproductsarewarrantedtothe

retailpurchasertobefreefromdefectsinmaterials

andworkmanship.Warrantycoveragevalidtothe

originalpurchaseronlyandproofofthepurchasewillbe

required.Anyproductsoldorplacedinanapplicationnot

recommendedbyNautilus,Inc.(“Nautilus”)willvoidany

warrantycoveragesetforthbyNautiluswarrantypolicies

andprocedures.Thisdumbbellsetisforhomeuseonly.

Time Period

Thisproductwasdesigned,warranted,andintendedfor

residentialuseonly.

ResidentialEnvironment:

Parts(includinghandleassembly,weightplatesandbase

assembly):2years

What this warranty does not cover:

1.Damagetotheproductduetodroppingthedumbbell.

2.Normalwearandtear.

3.Anydamage,failureorlosscausedbyaccident,misuse,

neglect,abuse,improperassembly,impropermainte-

nance,ActsofGod(suchasfloodsorpowersurges),

orfailuretofollowinstructionsorwarningsinOwner’s

Manual.

4.Useofproductsinamannerorenvironmentforwhich

theywerenotdesigned.

5.Extendedwarranties:Nautilus,Inc.willnotberesponsible

foranyextendedcoveragetermsofferedbyadistributor

orserviceprovider.

Limitations

Theprecedingwarrantiesarethesoleandexclusive

expresswarrantiesmadebyNautilus.Theysupersedeany

prior,contraryoradditionalrepresentations,whetheroral

orwritten.Noagent,representative,dealeroremployee

hastheauthoritytoalterorincreasetheobligations

orlimitationsofthiswarranty.Anyimpliedwarranties,

includingtheWARRANTYOFMERCHANTABILITYand

anyWARRANTYOFFITNESSFORAPARTICULAR

PURPOSE,arelimitedindurationtothetermofthe

applicableexpresswarrantyprovidedabove,whicheveris

longer.Somestatesdonotallowlimitationsonhowlong

animpliedwarrantylasts,sotheabovelimitationmaynot

applytoyou.

Procedures:

Warrantyservicewillbeperformedbytheoriginalretailer

(seller)oranauthorizedBowex

serviceprovider.The

originalpurchasermustprovideproofofpurchase.Service

callsassembly,transportation,and/ordeliveryexpenses

aretheresponsibilityofthepurchaser.

1.Nautiluswillhavetheoptiontorepairorreplaceany

exerciseproduct,whichrequiresservice.

2.Nautiluswillreplaceanyequipmentframethatis

structurallydefectivewithanewframeorreplace

theunitwithaunitofequalvalue.Nautilusisnot

responsibleforlaborchargesinreplacingdefective

frames.

3. Intheeventaproductcannotberepaired,Nautilus

willapplyalimitedcreditreimbursementtoward

anotherBowex®exerciseproductofequalor

greatervalue.

4. Nautilusisnotresponsiblefordealerlaborcharges

forthecomponentchangeoverscompletedafter

thelaborrelatedwarrantyperiodstatedherein.

5.Ifyouelecttorepairanexerciseproductorpart

yourself,usingtheservicesofsomeoneother

thananauthorizedBowex

DealerorService

Technician,oruseareplacementpartnotsupplied

byNautilus,Nautilusshallnotbeliableforanycost,

damage,failureorlosscausedbytheuseofsuch

unauthorizedserviceorparts.

6.SeeanauthorizedBowexdistributorformore

informationorwritetousat:

Nautilius,Inc.

16400SENautilusDrive

Vancouver,Washington,USA98683

Owner’s Manual

Please supply the serial number of your machine and the

date of purchase when you call Nautilus. Use the space

in the boxes below to write down this information. To find

the serial number on your machine, refer to the Safety

Warning Label information page. Dial the number of the

office close to you.

Serial Number

Date of Purchase

Please record the following information for future reference.

Contact Information

UNITED STATES OFFICES:

E-mail: [email protected]

TECHNICAL/CUSTOMERSERVICE

Phone:800-NAUTILUS(800-628-8458)

Fax:(877)686-6466

E-mail:cstec[email protected]

CORPORATEHEADQUARTERS

Nautilus,Inc.

WorldHeadquarters

16400SENautilusDrive

Vancouver,Washington,USA98683

Phone:(800)NAUTILUS(800)628-8458

INTERNATIONAL OFFICES:

Fortechnicalassistanceandalistofdistributorsinyour

area,pleasecallorfaxoneofthefollowingnumbers.

INTERNATIONALCUSTOMERSERVICE

NautilusInternationalS.A.

RueJeanProuvé

1762Givisiez/Switzerland

Tel:(41)(26)4607777

Fax:(41)(26)4607770

E-mail:tec[email protected]

GERMANYandAUSTRIA

 NautilusDeutschlandGmbH

 Albin-Köbis-Str.4

 51147Köln

  Tel.:(49)0220320200

  Fax:(49)0220320204545

ITALY

NautilusItalyS.r.l.,ViadellaMercanzia,103

40050FunodiArgelato-Bologna

Tel:(39)0516646201

Fax:(39)0516647461

SWITZERLAND

NautilusSwitzerlandSA

RueJean-Prouvé6,

CH-1762Givisiez

Tel:(41)0264607766

Fax:(41)0264607760

UNITEDKINGDOM

NautilusUKLtd

NautilusUK,4VincentAvenue,

Crownhill,MiltonKeynes,Bucks,MK80AB

Tel:(44)1908267345

Fax:(44)1908567346

CHINA

NautilusRepresentativeOfce

Nautilus,Shanghai,7ANo.728,Yan’anRd(West)

200050Shanghai,China

Tel:(86)2152370700

Fax:(86)2152370709

Owner’s Manual

trademarks or trademarks of Nautilus, Inc. Schwinn is a registered trademark. All other trademarks are owned by their respective companies. Nautilus, Inc., World Headquarters, 16400 SE

Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS www.nautilus.com

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Owner’s Manual

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