Bowflex Selecttech 552 Users Manual

552 to the manual 724debd0-fb8c-4d35-85d0-3529a0feaf64

2015-03-12

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Be Strong. Stay Strong.TM

SECTION 2: Key Components

SECTION 1: Getting to know the

SelectTech® 552 Dumbbells

SECTION 3: Safety Information

Fitness Guide

Bowﬂex® SelectTech® 552 Dumbbells and Stability Ball

SECTION 4: Exercises

IMPORTANT!

Read this guide before you begin

using the product.

Be Strong. Stay Strong.TM

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 tech-

nology 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

SECTION 3: Safety Information

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.

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.

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.

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 prop-

erly 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.

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.

Before beginning your workout, make certain that your sur-

roundings are free from potential interference.

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 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.

If you have any questions regarding the operation or usage of

Bowﬂex

SelectTech

552 dumbbells, consult hotel personnel.

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

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.

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 direc-

tion of the dumbbells.

START:

While standing holding the dumb-

bells, 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.

ACTION:

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.

START: FINISH:

Lateral Raise

Muscles Worked:

Front and middle deltoids

Key Points:

Do not swing the arms upward or move the

trunk during the motion.

Maintain good spinal alignment.

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.

ACTION:

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.

START: FINISH:

Be Strong. Stay Strong.TM

SECTION 5: Exercises

Overhead Triceps Extension

Muscles Worked:

Triceps

Key Points:

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. 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.

ACTION:

Straighten the elbow while keeping

your upper arm completely still.

When the arm is completely straight,

slowly return to the starting position.

START: FINISH:

Stiff-Leg Dead Lift

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.

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.

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.

ACTION:

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 ham-

strings to pull you back up to the

starting position.

START: FINISH:

Be Strong. Stay Strong.TM

SECTION 5: Exercises

Standing Curls

Muscles Worked:

Biceps and other elbow ﬂexors

Key Points:

Keep elbows at your sides.

Keep your wrists straight.

Keep your trunk muscles tight and maintain a very slight arch in

your lower back.

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.

ACTION:

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.

START: FINISH:

Wide Squats

Muscles Worked:

Quadriceps, glutes, hamstrings and adductors

Key Points:

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.

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.

ACTION:

Under control, slowly squat down by

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.

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.

START: FINISH:

Bowflex Selecttech 552 Users Manual

552 to the manual 724debd0-fb8c-4d35-85d0-3529a0feaf64

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