Bowflex | SelectTech 1090 Dumbbells | Owner's Manual | Bowflex SelectTech 1090 Dumbbells Owner's manual

Bowflex SelectTech 1090 Dumbbells Owner's manual
SelectTech® BD1090 Dumbbells
Owner’s Manual
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 10 lbs (4.5 kg) and going all the way up to 90 lbs (40.8 kg). 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.
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number ___________________________ Serial Number __________________________
Date of Purchase ____________________
To register your product warranty, go to: www.bowflex.com/register
or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) 605–3369
Or go to: www.bowflex.com
Table of Contents
Important Safety Instructions...............................
Safety Warning Labels and Serial Number.............
3
3
Product Specifications......................................................
4
SelectTech® Operation............................................
Getting to know your Bowflex®
SelectTech® Dumbbells.........................................
Understanding and testing locking
mechanism function...............................................
Testing proper locking mechanism
function....................................................................
Offset weight selection...............................................
Maintenance.................................................................
Dumbbell stand............................................................
Troubleshooting guide.................................................
Locking Mechanism Test........................................
5
5
6
6
7
9
9
10
11
SelectTech® 6 week Challenge...............................
12
Leg Exercises...........................................................
Wide squats..................................................................
Calf raises.....................................................................
Stationary lunges.........................................................
Stiff-leg dead lift...........................................................
Reverse lunge...............................................................
16
16
16
17
17
18
Chest Exercises.......................................................
Flat chest press............................................................
Incline chest press......................................................
Flat chest fly..................................................................
Incline chest fly ...........................................................
Decline chest fly..........................................................
19
19
19
20
20
21
Arm Exercises..........................................................
Standing curls..............................................................
Concentration curls.....................................................
Incline bench curls......................................................
Scott curls - standing concentration curls .............
Overhead triceps extension.......................................
Triceps kickback..........................................................
Lying triceps extension...............................................
Hammer curls...............................................................
22
22
22
23
23
24
24
25
25
Back Exercises.........................................................
Single arm row - alternating rows............................
Wide rows.....................................................................
Dead lifts.......................................................................
26
26
26
27
Abdominal Exercises..............................................
Ab crunch......................................................................
Reverse crunch............................................................
Lying trunk rotation......................................................
Twisting side crunch...................................................
Lying leg raise..............................................................
28
28
28
29
29
30
Shoulder Exercises.................................................
Standing shoulder press.............................................
Lateral raise..................................................................
Seated overhead press...............................................
Front raise.....................................................................
Rear delt row................................................................
Shrugs............................................................................
31
31
31
32
32
33
33
Muscle Chart...........................................................
34
Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, csnls@nautilus.com |
outside U.S. www.nautilusinternational.com | Printed in China | © 2006 Nautilus, Inc. | ® indicates trademarks registered in the United States.
These marks may be registered in other nations or otherwise protected by common law. Bowflex, the B logo, SelectTech, Nautilus, Schwinn,
and Universal are trademarks owned by or licensed to Nautilus, Inc.
2
Owner’s Manual
Important Safety Instructions
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:
ead and understand the complete Owner's Manual. Keep Owner’s Manual for future reference.
R
Read and understand all Warnings on this machine. If at any time the Warning stickers become loose,
unreadable or dislodged, contact Nautilus Customer Service for replacement stickers.
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Children must not be let on or near to this machine. Moving parts and other features of the machine can be
dangerous to children.
Not intended for use by anyone under 14 years of age.
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 machine is for home use only.
Periodically inspect and test the locking mechanism for correct function. Follow the test procedures included in
this manual.
Do not operate this machine outdoors or in moist or wet locations.
Before you start your workout, make sure that your surroundings are free from possible interference and third
parties. Your workout free space should be 0.6 m (24“) more than the maximum reach of the exercise in all
directions.
Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
Do not try to force the Adjustment Knob to turn when the Dumbbell has been removed from the Dumbbell base.
Do not let the Dumbbells fall freely to the ground. Damage to the product and possible personal injury can occur.
Do not let the Dumbbells forcefully hit together during operation. Damage to the product and possible personal
injury can occur.
Do not lean on the Dumbbell handles or use them to support your body weight, such as using them as a base to
perform a push up. Damage to the product and possible personal injury can occur.
Do not try to disassemble your Dumbbell handles, or base assembly. The product is not designed to be serviced
by the customer. Contact Nautilus Customer Service for repair information.
The Dumbbells are very heavy. If you are not using the optional Dumbbell Stand, put the Dumbbell assembly
directly on the floor for best support.
Safety Warning Labels and Serial Number
Record serial number in the Serial Number field at the beginning of this manual.
Note: Each dumbbell base has a unique serial number.
Do not drop
Serial number
3
Owner’s Manual
Product Specifications and Features
DIMENSIONS: 17.5” L x 9.5” W x 10” H (44.4 cm x 24.2 cm x 25.3 cm)
ASSEMBLED UNIT WEIGHT: 92.3 lbs (41.9 kg)
SHIPPING PACKAGE WEIGHT: 101.1 lbs (45.9 kg)
242
444
253
Features
A. Handle grip
A
B. Adjustment knob
C. Weight plates
B
1. 2.5 lbs (1.1 kg)
2. 5 lbs (2.3 kg)
3. 7.5 lbs (3.4 kg)
4. 10 lbs (4.5 kg)
5. 15 lbs (6.8 kg)
D. Weight locking tab
E. Base
C1
C5
C2
C4
C3
C3
C2
F. Lifting handle
C4
C1
C5
F
D
E
D
F
4
Owner’s Manual
Operation
Getting to know your Bowflex® SelectTech® Dumbbells
The Bowflex® SelectTech® 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.
o not drop the dumbbell. Dropping the dumbbell will damage the weight plates and/or the locking mechanism, and can
D
cause the weight plates to disengage (drop) from the handle without warning. This can cause serious injury, and will
void the warranty.
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 10 lbs to 90 lbs (4.5 to 41 kg) on both adjustment knobs.
To properly select a given weight (20 lbs [9 kg] 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 10 is aligned with the arrow in the Bowflex® nameplate.
5. With both adjustment knobs set to 10, pull the handle straight up from the dumbbell. This
will remove only the handle from the base, and let all of the weight plates stay in the base
(Fig. 2). The handle without plates gives the initial weight of 10 lbs (4.5 kg).
Figure 1
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.
NOTICE: W
hen you remove the dumbbell from the base or return it to 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.
o not lean on the dumbbell handles or use them to support your body weight , such as using
D
them as a base to perform a push up. Doing so will damage the weight plates and/or the
locking mechanisms, and can cause the weight plates to disengage (drop) from the handle
without warning. This can cause serious injury, and will void the warranty.
Inspect the dumbbells prior to each use. Do not use a dumbbell with worn or damaged parts.
Contact Nautilus® Customer Service for repair information.
Figure 2
There are 17 weight increments:
10
15
20
4.5 kg
6.8 kg
9 kg
25
30
35
40
45
50
11.3 kg 13.6 kg 15.9 kg 18.1 kg 20.4 kg 22.7 kg
55
25 kg
60
65
70
27.2 kg 29.5 kg 31.8 kg
75
34 kg
80
5
90
36.3 kg 38.5 kg 40.8 kg
Note: Weight increments represent estimated values only. Exact values can vary due to manufacturing variances.
Owner’s Manual
85
Operation
Understanding and testing the locking mechanism function
The Bowflex® SelectTech® Dumbbell features an exclusive locking mechanism designed to ensure proper and complete selection
of the weight plates as well as to ensure weight plate retention during the workout.
Fully understand the function of this mechanism and do tests of the mechanism regularly to make sure it operates
correctly.
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.
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 10. 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 too much force to try to turn the locked adjustment knob. Too much force can 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 10 and
15. 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.
6
Owner’s Manual
Operation
9. Assure the entire dumbbell handle assembly is properly tightened. Do this by setting the adjustment knobs to 10 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 monthly to make sure that the
locking mechanism operates correctly.
Do not engage the locking mechanism and use the handle to try to lift the dumbbell and base together. To lift the
dumbbell and base together, engage the locking mechanism and use the lift handles molded into the base assembly.
If the dumbbell locking mechanism operates unsatisfactorily in the test procedure above, do the following:
1.
Stop use of the product immediately until approved service is available.
2.
Contact your Bowflex® retailer or contact Nautilus, Inc. directly by phone at 1-800-NAUTILUS (628-8458) for service.
Offset weight selection
As indicated above, 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, 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, this is to say, 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.
Weight settings selected
Weight difference
Weight distribution
Weight offset
Side 1
20 lbs (9 kg)
10 lbs (4.5 kg)
Side 2
30 lbs (13.6 kg)
10 lbs (4.5 kg)
15 lbs (6.8 kg)
+ 5 lbs (2.27 kg)
Example of offset weight settings.
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Owner’s Manual
Total dumbbell weight
25 lbs (11.4 kg)
25 lbs (11.4 kg)
Operation
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.
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.
Below you will find some helpful charts that will provide the total dumbbell weight for various
combinations of weight settings.
10
Indicates weight setting on adjustment knob
15
12.5
20
15
17.5
25
17.5
20
22.5
30
20
22.5
25
27.5
35
22.5
25
27.5
30
32.5
40
25
27.5
30
32.5
35
37.5
45
27.5
30
32.5
35
37.5
40
42.5
50
30
32.5
35
37.5
40
42.5
45
47.5
55
32.5
35
37.5
40
42.5
45
47.5
50
52.5
60
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
65
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
70
40
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
75
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
80
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
85
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
80
82.5
90
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
80
82.5
85
87.5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
62.5
Use the matrix above to quickly determine the offset weight selection total for your dumbbell.
The chart to the right is a quick reference to determine the amount of weight
offset to one side of the dumbbell.
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.
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Owner’s Manual
Difference
Offset
5 lbs
10 lbs
15 lbs
20 lbs
25 lbs
30 lbs
35 lbs
40 lbs
+ 2.5 lbs
+ 5 lbs
+ 7.5 lbs
+ 10 lbs
+ 12.5 lbs
+ 15 lbs
+ 17.5 lbs
+ 20 lbs
90
Maintenance
Bowflex® SelectTech® Dumbbell maintenance
E quipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular
maintenance is done. Worn or damaged components must be replaced immediately or the equipment removed from
service until the repair is made. Only manufacturer supplied components can be used to maintain and repair the
equipment.
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.
Optional Accessories
Bowflex® SelectTech® Stand (optional)
This attractive stand features an ergonomic design to enhance the functionality of
the SelectTech® Dumbbell.
•
The V-shape “step-in” design allows the user to maintain proper upper body
position while lifting or returning the dumbbells to 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 two fastening straps to secure dumbbells to the base.
•
Integrated towel rack.
•
Dimensions (without dumbbells): 26.2” L x 19.9” W x 22.8” H (66.5 cm x 50.6 cm
x 57.9 H cm)
Optional exercise bench and mat are available separately.
Additional products are available from Nautilus, Inc. at www.nautilusinc.com
9
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 number 10.
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 10 and the
other is set to 15). If this is the case, you must replace the dumbbell
in the base with the same orientation from which 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
dumbbell base) are in their correct spots and have not been moved
to a different support slot. 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 be keeping the adjustment knobs from rotating.
2. Check to see if any weight plates have been forced into the base
assembly backwards with the “support tongue” facing the grip of
the dumbbell handle. All weight plates must have the locking tab
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.
10
Owner’s Manual
Troubleshooting
SelectTech® Dumbbell locking mechanism test
After replacing any part of your Bowflex® SelectTech® Dumbbell, be sure to perform the following
procedures before using your Dumbbell for any exercises:
This is a functional test of the weight plate locking mechanism.
1. With the dumbbell handle set in the dumbbell base, turn both adjustment knobs to the
lowest number (Figure 1). 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 (Figure 2).
3. With the handle removed from the base, grab one adjustment knob with your other hand
and firmly attempt to turn the knob; the knob should not rotate.
Figure 1
4. Place the dumbbell back into the base, and turn the adjustment knob to the next lowest
weight setting. Lift the dumbbell from the base approximately 1 inch (2.5 cm).
5. With the handle still above the base, grab one adjustment knob with your other hand and
firmly 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.
6. Repeat this test for all weight settings on your dumbbells.
I f any of the knobs rotate outside of the cradle, do not use the dumbbell, and contact
Nautilus Customer Service.
Figure 2
11
Owner’s Manual
SelectTech® 6 Week Challenge
FREQUENCY: 3 Days a Week
TIME: About 30 minutes
For a successful workout, focus on generating the muscular contraction required to create the motion of the weight
(demonstrated in your “The Secrets of the 4-Step Rep” DVD) not just lifting the weight.
# of Reps: 8-12 (30 to 40 second intervals between sets)
Workout 1
Set #1
Weight
Set #2
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Set #3
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Flat Chest Press
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Workout 2
Set #1
Weight
Set #2
Set #3
Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 3
Set #1
Weight
Set #2
Set #3
Reps
Flat Chest Press Alternating
Overhead Press Alternating
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl Alternating
Concentration Curls
Workout 4
Set #1
Weight
Set #2
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation
12
Owner’s Manual
Set #3
Reps
Workout 5
Set #1
Weight
Set #2
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Set #3
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 6
Set #1
Weight
Set #2
Set #3
Reps
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 7
Set #1
Weight
Set #2
Set #3
Reps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 8
Set #1
Weight
Set #2
Set #3
Reps
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 9
Set #1
Weight
Set #2
Flat Chest Press
60d Incline Press
Overhead Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
13
Owner’s Manual
Set #3
Reps
Workout 10
Set #1
Weight
Set #2
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Set #3
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 11
Set #1
Weight
Set #2
Set #3
Reps
Flat Chest Press
60d Incline Press
Lying Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
Workout 12
Set #1
Weight
Set #2
Set #3
Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 13
Set #1
Weight
Set #2
Set #3
Reps
Flat Fly
Flat Chest Press
Seated Overhead Press Bilateral
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Wide Row
Standing Curl
Scott Curl
Workout 14
Set #1
Weight
Set #2
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
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Owner’s Manual
Set #3
Reps
Workout 15
Set #1
Weight
Set #2
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Set #3
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Weight
Reps
Flat Fly
Flat Chest Press
Seated Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Rear Delt Row
Standing Curl
Scott Curl
Workout 16
Set #1
Weight
Set #2
Set #3
Reps
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 17
Set #1
Weight
Set #2
Set #3
Reps
Flat Fly
Flat Chest Press
Lateral Raise
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Rear Delt Row
Standing Curl
Scott Curl
Workout 18
Set #1
Weight
Set #2
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation
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Owner’s Manual
Set #3
Reps
Leg Exercises
Wide Squats
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
START
FINISH
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.
START
ACTION
• 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.
Calf Raises
Muscles worked
START
FINISH
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.
START
Note: O
ptional accessories shown in
photos.
• 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.
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Owner’s Manual
ACTION
• 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.
Leg Exercises
Stationary Lunges
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
START
FINISH
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.
START
ACTION
• 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.
Stiff-leg Dead Lift
Muscles worked
START
FINISH
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.
START
ACTION
• 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.
17
• 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.
Owner’s Manual
Leg Exercises
Reverse Lunge
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
START
FINISH
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.
START
ACTION
• 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.
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Owner’s Manual
Chest Exercises
Flat Chest Press
Muscles worked
Pectoralis major, deltoids and triceps
START
FINISH
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.
ACTION
• 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.
Incline Chest Press
Muscles worked
Pectoralis major, deltoids and triceps
START
FINISH
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.
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Owner’s Manual
ACTION
• 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.
Chest Exercises
Flat Chest Fly
Muscles worked
START
FINISH
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.
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.
ACTION
• 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.
Incline Chest Fly
Muscles worked
START
FINISH
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.
START
ACTION
• 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.
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Owner’s Manual
Chest Exercises
Decline Chest Press
Muscles worked
Pectoralis major, deltoids and triceps
START
FINISH
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.
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.
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Owner’s Manual
ACTION
• 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.
Arm Exercises
Standing Curls
Muscles worked
Biceps and other elbow flexors
START
FINISH
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.
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
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.
Concentration Curls
Muscles worked
START
FINISH
Biceps and other elbow flexors
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.
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.
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Owner’s Manual
ACTION
• 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.
Arm Exercises
Incline Bench Curls
Muscles worked
START
Biceps and other elbow flexors
FINISH
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.
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.
ACTION
• 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.
Scott Curls — Standing Concentration Curls
Muscles worked
START
FINISH
Biceps and other elbow flexors
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.
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.
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Owner’s Manual
ACTION
• 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.
Arm Exercises
Overhead Triceps Extension
Muscles Worked
Triceps
START
FINISH
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.
START
ACTION
• 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.
Triceps Kickback
Muscles Worked
START
FINISH
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.
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.
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Owner’s Manual
ACTION
• Straighten the elbow while
keeping your upper arm
completely still.
• When the arm is completely
straight, slowly return to the
starting position.
Arm Exercises
Lying Triceps Extension
Muscles worked
Triceps
START
FINISH
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.
START
ACTION
• 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.
Hammer Curls
Muscles worked
START
FINISH
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.
START
ACTION
• 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.
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Owner’s Manual
Back Exercises
Single Arm Row — Alternating Rows
Muscles Worked
Latissimus Dorsi, teres minor, postier
deltoid and biceps
START
FINISH
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.
START
ACTION
• 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.
Wide Rows
Muscles worked
START
FINISH
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.
START
ACTION
• 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.
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Owner’s Manual
Back Exercises
Dead Lifts
Muscles worked
Glutes, adductors, hamstrings, quads,
spinal erectors and traps
START
FINISH
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.
START
ACTION
• 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.
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Owner’s Manual
Abdominal Exercises
Ab Crunch
Muscles worked
Rectus abdominus and obliques
START
FINISH
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.
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.
ACTION
• 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.
Reverse Crunch
Muscles worked
START
FINISH
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.
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.
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Owner’s Manual
ACTION
• 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.
Abdominal Exercises
Lying Trunk Rotation
Muscles worked
Deep spinal and trunk muscles
START
FINISH
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.
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.
ACTION
• 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.
Twisting Side Crunch
Muscles worked
START
FINISH
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.
START
ACTION
• 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.
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Owner’s Manual
Abdominal Exercises
Lying Leg Raise
Muscles worked
Abdominal area, including the rectus
abdominus, obliques and quadriceps
START
FINISH
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.
START
ACTION
• 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.
30
Owner’s Manual
Shoulder Exercises
Standing Shoulder Press
Muscles worked
Front deltoid, upper traps and triceps
START
FINISH
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.
START
ACTION
• 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.
Lateral Raise
Muscles worked
START
FINISH
Front and middle deltoids
Success tips
• Do not swing the arms upward or
move the trunk during the motion.
• Maintain good spinal alignment.
START
ACTION
• 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.
31
Owner’s Manual
Shoulder Exercises
Seated Overhead Press
Muscles worked
Front deltoid, upper traps and triceps
START
FINISH
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.
START
ACTION
• 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.
Front Raise
Muscles worked
START
FINISH
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.
START
ACTION
• 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.
32
Owner’s Manual
Shoulder Exercises
Rear Delt Row
Muscles worked
Back of the middle deltoid, the rear deltoid, posterior rotator cuff, trapezius and
rhomboids.
START
FINISH
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.
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.
ACTION
• 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.
Shrugs
Muscles worked
START
FINISH
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.
START
ACTION
• 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.
33
Owner’s Manual
Muscle Chart
Sternocleidomastoid
Trapezius
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Serratus Anterior
Rectus Abdominus
Posterior Deltoid
Infraspinatus
Teres Major
Flexor Digitorum
Superficialis
Triceps
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Iliopsoas
Adductor
Magnus
Pectineus
Quadriceps:
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Adductor Longus
Iliotibial Tract
Gracilis
Sartorius
Gastrocnemius
Soleus
Tibialis Anterior
34
Owner’s Manual
Hamstrings:
• Biceps Femoris
• Semitendinosus
• Semimembranosus
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35
Owner’s Manual
Nautilus® Bowflex® Schwinn®
001-6921.080118.G
Universal®
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