Bowflex Selecttech 552 Users Manual

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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.

TM

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.

TM

SECTION 2: Key Components

Be Strong. Stay Strong.

TM

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.
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.

» W hen 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.

» C onfirm 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.

» N ever allow dumbbells to forcefully bump together during
use. Damage to the product and potential injury may occur.

» N ever 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.
®

» B efore beginning your workout, make certain that your surroundings are free from potential interference.

Disclaimer

» N ote 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.

» N ever attempt to force the adjustment knob to rotate when
the dumbbell has been removed from the base.

» N ever 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.

Be Strong. Stay Strong.

TM

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.

» W hile standing holding the dumb-

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.

» K eep your spine in a stable position.
» R otate the shoulder so that you palms

» M ove until your elbows are slightly

START:

FINISH:

START:

ACTION:

are facing behind you.

Lateral Raise

» A llow your arms to bend as you

behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.

Muscles Worked:

Front and middle deltoids

Key Points:

» D o not swing the arms upward or move the
trunk during the motion.
» M aintain good spinal alignment.
» G rab the dumbbells with the palms
facing each other.
» S tand with your feet slightly wider
than shoulder width apart.
» M aintain an erect spinal alignment

with the chest lifted, abs tight and a
slight curve in the lower back.

» R aise arms directly outward, then

upward, to approximately shoulder
height.

» L ift your hand and elbow at the same
speed.
» D o turn or rotate your arms while
raising them.
» K eep the side of your arm/elbow
facing out/up throughout the
movement.

Be Strong. Stay Strong.

TM

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.
» It is critical that you keep the chest lifted and do not allow your
spine to round at any time during the movement.

» S tand with your feet approximately
shoulder width apart
» H old the dumbbells down in front of
your thighs with your palms facing
back.

»
» K eep the chest lifted, abs tight and a
Stand with a very slight bend at the
knees.
very slight arch in your lower back.

Overhead Triceps Extension

» M aintaining your knee position, slowly
bend forward at the hips moving your
butt backward.

» S top as your hamstings begin to get
taut and before your back begins to
round.

» C oncentrate on tensing your hamstrings to pull you back up to the
starting position.

START:

FINISH:

START:

ACTION:

Muscles Worked:
Triceps

Key Points:

» K eep your knees slightly bent with your feet approximately shoulder width
apart.
» K eep your chest lifted, shoulders pinched together and a very slight arch in
your lower back.
» K eep your upper arms and shoulders motionless and your wrists straight.
» T ighten your triceps throughout the exercise, using a controlled motion.

» K neel with one leg on the bench, bend
forward at the hips and place one
hand on the bench.

» S upport yourself with one arm on the

» S traighten the elbow while keeping
your upper arm completely still.
» W hen the arm is completely straight,

slowly return to the starting position.

bench and hold the dumbbell with the
other with your palm facing in.

» K eeping your elbow bent, bring your

upper arm to your side, parallel to the
ground.

Be Strong. Stay Strong.

TM

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.

» C url the dumbbells forward, then

upward, and then toward your
shoulders while keeping your elbows
at your sides and your upper arms
completely still.

» S lowly lower to the starting position
by performing the same arcing
motion.

Wide Squats

START:

FINISH:

START:

ACTION:

Muscles Worked:

Quadriceps, glutes, hamstrings and adductors

Key Points:

» K eep the knees pointed in the same direction as the toes.
» K eep the head and neck in line with the trunk.
» P ay close attention to all alignment and stabilization issues on every part
of each and repetition.

» G rab the dumbbell with both hands

and stand with you feet slightly wider
than shoulder width apart.

» S lightly rotate your hips outward, feet
and knees should be lined up in that
outward position as well.

» S tabilize your torso by lifting your
chest, tightening your abs and
maintaining a slight arch in your
lower back.

slowly squat down by
» Usticking
 nder control,
the hips back as the knees
start to bend.

up and the and back
» Kflat
 eepasthethechest
hips continue to move
backward.

to approximately 90 degrees
» Lat ower
the knees, unless otherwise
determined.

» R eturn to the starting position.
lockout the knees at the top of
» Dthe
 o notsquat.

Be Strong. Stay Strong.

TM



---

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