Fitness Guide
Bowflex SelectTech 552 Dumbbells and Stability Ball

IMPORTANT!

Read this guide before you begin using the product.
SECTION 1: etting to know the G SelectTech 552 Dumbbells SECTION 2: Key Components
SECTION 3: Safety Information

SECTION 4: Exercises

Be Strong. Stay Strong.
SECTION 1: Getting 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.
SECTION 2: Key Components
SelectTech Dumbbell Safety
You 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.
Never allow dumbbells to forcefully bump together during
use. Damage to the product and potential injury may occur.
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.
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.
Before beginning your workout, make certain that your sur
roundings are free from potential interference.
When either returning or removing the dumbbell to or from
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.

Disclaimer

Note that usage of fitness equipment is at your own risk and
should match your level of ability, coordination and overall physical fitness. Always consult a physician before beginning 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. If you have any questions regarding the operation or usage of Bowflex SelectTech 552 dumbbells, consult hotel personnel.
Confirm that the plates are
installed in the correct order and direction, as shown. If the plates are not correctly installed, the Locking Tabs may not properly engage and the plates may unintentionally drop.
Never attempt to force the adjustment knob to rotate when
the dumbbell has been removed from the base.
Never allow the dumbbells to drop freely to the ground.
Damage to the product and potential personal injury may occur.
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.

Wide Rows

Muscles Worked:
Rear deltoid, rear portion of the middle deltoid, posterior rotator cuff, upper lats and teres minor

START:

FINISH:

Key Points:

Place the feet in a comfortable shoulder width position. Keep 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. Your forearms should always point in the direc

tion of the dumbbells.

While standing holding the dumb

ACTION:

Keep your spine in a stable position. Rotate the shoulder so that you palms

are facing behind you.

bells, lean forward at the hip allowing the arms to extend directly in line with the resistance.
Allow your arms to bend as you
Move until your elbows are slightly
go, move your elbows outward and backward keeping a 70-90 degree angle between your upper arms and your torso. behind your shoulders, then slowly reverse the action keeping the rear shoulder muscles tightened during the entire motion.

Lateral Raise

Muscles Worked: Key Points:
Front and middle deltoids
Do not swing the arms upward or move the trunk during the motion. Maintain good spinal alignment.
Grab the dumbbells with the palms facing each other. Stand with your feet slightly wider than shoulder width apart. Maintain an erect spinal alignment
Raise arms directly outward, then
with the chest lifted, abs tight and a slight curve in the lower back.
L ift 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.
upward, to approximately shoulder height.

SECTION 5: Exercises

Stiff-Leg Dead Lift
Hamstrings, glutes and spinal erectors
Your torso should move from standing vertical to leaning forward at 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. the hips without rounding your spine during any part of the movement.
Stand with your feet approximately shoulder width apart Hold the dumbbells down in front of Keep the chest lifted, abs tight and a
Stand with a very slight bend at the knees. very slight arch in your lower back. your thighs with your palms facing back.
Maintaining your knee position, slowly Stop as your hamstings begin to get Concentrate on tensing your ham
strings to pull you back up to the starting position. taut and before your back begins to round. bend forward at the hips moving your butt backward.
Overhead Triceps Extension

Triceps

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. T ighten your triceps throughout the exercise, using a controlled motion.
Kneel with one leg on the bench, bend Support yourself with one arm on the Keeping your elbow bent, bring your
forward at the hips and place one hand on the bench. bench and hold the dumbbell with the other with your palm facing in. 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.

Standing Curls

Biceps and other elbow flexors
Keep elbows at your sides. Keep your wrists straight. Keep your trunk muscles tight and maintain a very slight arch in

your lower back.

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
Slowly lower to the starting position
by performing the same arcing motion.
upward, and then toward your shoulders while keeping your elbows at your sides and your upper arms completely still.

Wide Squats

Quadriceps, glutes, hamstrings and adductors
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.

Grab the dumbbell with both hands
Slightly rotate your hips outward, feet Stabilize your torso by lifting your
chest, tightening your abs and maintaining a slight arch in your lower back. and knees should be lined up in that outward position as well.

and stand with you feet slightly wider than shoulder width apart.
Under control, slowly squat down by sticking the hips back as the knees Keepasthe chest up and thetoand back flat the hips continue move Latower to approximately 90 degrees the knees, unless otherwise Return to the starting position. Do not lockout the knees at the top of the squat.

start to bend.

backward.

determined.