Bowflex SelectTech 220 Dumbells - Manual (Page 7)

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provided by the SelectTech ™ 220.
The dumbbell weight has been set to 10 lbs on one side
and 20 lbs on the other. The total weight of the dumbbell is
therefore 15 lbs. This 15 lb dumbbell has the weight distrib-
uted such that there are 5 lbs on one side and 10 lbs on the
other for a total of 15 lbs.
With the dumbbell weight configured as defined above, the
user should grip the dumbbell with 10 lbs on the thumb
side of the hand and the 20 lbs on the little finger side of
the hand.
Start the biceps curl with a neutral wrist and forearm posi-
tion (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 (15 lbs) with the biceps but also
lifting the offset weight of 5 lbs with wrist rotation (supina-
tion). 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. This is just one example of the off-
set weight settings you may use. The
weight combinations and totals are
quite extensive given the adjustment
options of the SelectTech
™ 220.
2.5 2.5 Indicates weight setting on adjustment knob
5 3.25 5
7.5 5 6.25 7.5
10 6.25 7.5 8.75 10
12.5 .5 7.5 8.75 10 11.25 12.5
15 8.75 10 11.25 12.5 13.75 15
17.5 10 11.25 12.5 13.75 15 16.25 17.5
20 11.25 12.5 13.75 15 16.25 17.5 18.75 20
Use the matrix above to quickly determine the offset weight selection total for your dumbbell