Fitness Guide
®
®
Bowflex SelectTech 552 Dumbbells and Stability Ball
IMPORTANT!
Read this guide before you begin
using the product.
SECTION 1: Getting to know the
SelectTech® 552 Dumbbells
SECTION 2: Key Components
SECTION 3: Safety Information
SECTION 4: Exercises
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SECTION 2: Key Components
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SECTION 3: Safety Information
SelectTech® Dumbbell Safety
Never allow dumbbells to forcefully bump together during
use. Damage to the product and potential injury may occur.
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You will notice that there are weight increments from 5 to
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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.
Never attempt to disassemble the SelectTech® dumbbell
handle or base assembly — the product is not designed to
be user-serviced. Contact the front desk for service.
The dumbbell handle and weight plates are symmetrical.
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Before beginning your workout, make certain that your sur-
roundings are free from potential interference.
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This means that one may insert the handle with either end
facing the user provided that you have selected the same
weight number on both ends of the dumbbell.
Disclaimer
When either returning or removing the dumbbell to or from
Note that usage of fitness equipment is at your own risk and
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the base, do so in a vertical motion, perpendicular to the
base. Try not to tilt the dumbbell or move it laterally (parallel
to the base) until it is fully clear of the unselected weight
plates.
should match your level of ability, coordination and overall
physical fitness. Always consult a physician before begin-
ning any new exercise program. Only he or she can determine
if this exercise program is appropriate for your particular
age and condition. If you experience any lightheadedness,
dizziness or shortness of breath while exercising, stop the
exercise and consult your physician immediately.
Confirm that the plates are
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installed in the correct order and
direction, as shown. If the plates
are not correctly installed, the
Locking Tabs may not prop-
erly engage and the plates may
unintentionally drop.
If you have any questions regarding the operation or usage of
Bowflex® SelectTech® 552 dumbbells, consult hotel personnel.
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Never attempt to force the adjustment knob to rotate when
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the dumbbell has been removed from the base.
©2007. Nautilus, Inc. All Rights Reserved. Bowflex, the Bowflex logo, Club Bowflex, SelectTech and Be Strong.
Stay Strong are either registered trademarks or trademarks of Nautilus, Inc. All other marks are either registered
trademarks or trademarks of their respective companies. Nautilus, Inc., World Headquarters, 16400 SE Nautilus Dr.,
Vancouver, WA 98683. USE AT YOUR OWN RISK.
Never allow the dumbbells to drop freely to the ground.
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Damage to the product and potential personal injury may
occur.
TM
Be Strong. Stay Strong.
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SECTION 4: Exercises
Wide Rows
START:
FINISH:
Muscles Worked:
Rear deltoid, rear portion of the middle deltoid,
posterior rotator cuff, upper lats and teres minor
Key Points:
Place the feet in a comfortable shoulder width
position.
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Keep the chest lifted, abs tight and a very slight
arch in the lower back.
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START:
ACTION:
Lean forward slightly at the hip while keeping
the upper body in alignment.
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While standing holding the dumb-
Allow your arms to bend as you
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bells, lean forward at the hip allowing
the arms to extend directly in line with
the resistance.
go, move your elbows outward and
backward keeping a 70-90 degree
angle between your upper arms and
your torso.
Your forearms should always point in the direc-
tion of the dumbbells.
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Keep your spine in a stable position.
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Move until your elbows are slightly
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Rotate the shoulder so that you palms
are facing behind you.
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behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
Lateral Raise
START:
FINISH:
Muscles Worked:
Front and middle deltoids
Key Points:
Do not swing the arms upward or move the
trunk during the motion.
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Maintain good spinal alignment.
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START:
ACTION:
Grab the dumbbells with the palms
facing each other.
Raise arms directly outward, then
upward, to approximately shoulder
height.
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Stand with your feet slightly wider
than shoulder width apart.
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Lift your hand and elbow at the same
speed.
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Maintain an erect spinal alignment
with the chest lifted, abs tight and a
slight curve in the lower back.
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Do turn or rotate your arms while
raising them.
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Keep the side of your arm/elbow
facing out/up throughout the
movement.
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SECTION 5: Exercises
Stiff-Leg Dead Lift
START:
FINISH:
Muscles Worked:
Hamstrings, glutes and spinal erectors
Key Points:
Your torso should move from standing vertical to leaning forward at
the hips without rounding your spine during any part of the move-
ment.
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Keep the knees slightly bent.
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Only move as far as you can correctly.
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START:
ACTION:
It is critical that you keep the chest lifted and do not allow your
spine to round at any time during the movement.
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Stand with your feet approximately
shoulder width apart
Maintaining your knee position, slowly
bend forward at the hips moving your
butt backward.
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Hold the dumbbells down in front of
your thighs with your palms facing
back.
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Stop as your hamstings begin to get
taut and before your back begins to
round.
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Stand with a very slight bend at the
knees.
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Concentrate on tensing your ham-
strings to pull you back up to the
starting position.
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Keep the chest lifted, abs tight and a
very slight arch in your lower back.
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Overhead Triceps Extension
START:
FINISH:
Muscles Worked:
Triceps
Key Points:
Keep your knees slightly bent with your feet approximately shoulder width
apart.
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Keep your chest lifted, shoulders pinched together and a very slight arch in
your lower back.
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Keep your upper arms and shoulders motionless and your wrists straight.
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START:
ACTION:
Tighten your triceps throughout the exercise, using a controlled motion.
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Kneel with one leg on the bench, bend
forward at the hips and place one
hand on the bench.
Straighten the elbow while keeping
your upper arm completely still.
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When the arm is completely straight,
slowly return to the starting position.
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Support yourself with one arm on the
bench and hold the dumbbell with the
other with your palm facing in.
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Keeping your elbow bent, bring your
upper arm to your side, parallel to the
ground.
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SECTION 5: Exercises
Standing Curls
START:
FINISH:
Muscles Worked:
Biceps and other elbow flexors
Key Points:
Keep elbows at your sides.
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Keep your wrists straight.
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Keep your trunk muscles tight and maintain a very slight arch in
your lower back.
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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.
Curl the dumbbells forward, then
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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.
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Wide Squats
START:
FINISH:
Muscles Worked:
Quadriceps, glutes, hamstrings and adductors
Key Points:
Keep the knees pointed in the same direction as the toes.
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Keep the head and neck in line with the trunk.
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Pay close attention to all alignment and stabilization issues on every part
of each and repetition.
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START:
ACTION:
Under control, slowly squat down by
Grab the dumbbell with both hands
and stand with you feet slightly wider
than shoulder width apart.
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sticking the hips back as the knees
start to bend.
Keep the chest up and the and back
flat as the hips continue to move
backward.
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Slightly rotate your hips outward, feet
and knees should be lined up in that
outward position as well.
Lower to approximately 90 degrees
at the knees, unless otherwise
determined.
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Stabilize your torso by lifting your
chest, tightening your abs and
maintaining a slight arch in your
lower back.
Return to the starting position.
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Do not lockout the knees at the top of
the squat.
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TM
Be Strong. Stay Strong.
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