Bowflex SelectTech BD1090 - Manual (Page 2)

Important Safety Instructions............................... 1
Safety Warning Labels and Serial Number ............ 2
Product Specifications ..................................................... 2
SelectTech ® Operation ........................................... 3
Getting to know your Bowflex ®
SelectTech ® Dumbbells ............................................. 3
Understanding and testing locking
mechanism function ................................................... 4
Function ........................................................................ 4
Purpose ........................................................................ 4
Testing proper locking mechanism
function ......................................................................... 4
Offset weight selection .............................................. 5
Example of offset weight selection .......................... 5
Weight setting charts ................................................. 6
Maintenance ................................................................ 7
Dumbbell stand............................................................ 8
Troubleshooting guide ................................................ 9
SelectTech ® 6 week Challenge .............................. 10
SelectTech ® Menu Plan .......................................... 14
Leg Exercises .......................................................... 17
Wide squats ................................................................. 17
Calf raises .................................................................... 17
Stationary lunges ........................................................ 18
Stiff-leg dead lift .......................................................... 18
Reverse lunge .............................................................. 19
Chest Exercises ...................................................... 20
Flat chest press ........................................................... 20
Incline chest press ..................................................... 20
Flat chest fly ................................................................. 21
Incline chest fly .......................................................... 21
Decline chest fly ......................................................... 22
Arm Exercises ......................................................... 23
Standing curls ............................................................. 23
Concentration curls .................................................... 23
Incline bench curls ..................................................... 24
Scott curls - standing
concentration curls ................................................... 24
Overhead triceps extension ...................................... 25
Triceps kickback ......................................................... 25
Lying triceps extension .............................................. 26
Hammer curls .............................................................. 26
Back Exercises ........................................................ 27
Single arm row - alternating rows ........................... 27
Wide rows .................................................................... 27
Dead lifts ...................................................................... 28
Abdominal Exercises ............................................. 29
Ab crunch ..................................................................... 29
Reverse crunch ........................................................... 29
Lying trunk rotation ..................................................... 30
Twisting side crunch .................................................. 30
Lying leg raise ............................................................. 31
Shoulder Exercises ................................................ 32
Standing shoulder press ............................................ 32
Lateral raise ................................................................. 32
Seated overhead press .............................................. 33
Front raise .................................................................... 33
Rear delt row ............................................................... 34
Shrugs ........................................................................... 34
Muscle Chart .......................................................... 35
Preface
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 and going all the way up to 90 lbs. 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.
Table of Contents
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.