Bowflex 100182 Owner's Manual

Nautilus® Bowflex® Schwinn® Fitness Pearl Izumi® StairMaster® Universal® Nautilus Institute®Owner’s ManualSelectTech® BD552 Dumbbells001-7

OperationOffset weight selectionAs indicated previously, proper selection for a given weight is accomplished by selecting that weight number on both e

Operation Difference Offset 2.5 lbs + 1.25 lbs 5 lbs + 2.5 lbs 7.5 lbs + 3.75 lbs 10 lbs + 5 lbs 12.5 lbs + 6.25 lbs 15 lbs

MaintenanceBowflex® SelectTech® Dumbbell maintenance:The Bowflex® SelectTech® Dumbbell is a very low maintenance product. However, there are steps tha

TroubleshootingProblem SolutionDumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached).1. Make c

Optional AccessoriesOptional exercise bench and mat are available separately.Additional products are available from Nautilus, Inc. at www.nautilusinc.

Leg ExercisesWide SquatsSTART ACTIONSTART• Grabthedumbbellwithbothhands and stand with you feet slightlywiderthanshoulderwidthapart.• Slig

Stationary LungesStiff-leg Dead LiftSTART ACTIONSTART• Standwithyourfeetapproximatelyshoulderwidthapart.• Holdthedumbbellsdowninfrontof

Leg ExercisesReverse LungeSTART ACTIONSTART• Standwithyourfeettogether.• Holdthedumbbellsatyoursideswithyourpalmsfacinginward.• Keep

Chest ExercisesFlat Chest PressIncline Chest PressSTART ACTIONMuscles workedPectoralismajor,deltoidsandtricepsBench positionInclinedto45degrees

Chest ExercisesFlat Chest FlyIncline Chest FlySTART ACTIONSTART• Grabthedumbbellsandliebackonthebench.• Rotateyourupperarmsawayfromyou

IntroductionCongratulations on the your purchase of the Bowflex® SelectTech® Dumbbell set. This innovative dumbbell is a versatile training tool that

Chest ExercisesDecline Chest PressSTART ACTIONSTART• Grabthedumbbellsandliebackon the bench.• Bendyourelbowsback,keepingyourarmsatappr

Arm ExercisesStanding CurlsConcentration CurlsSTART ACTIONSTART• Sitonthebenchsidewaysandplaceyourfeetflatonthefloorslightlywiderthan

Arm ExercisesIncline Bench CurlsScott Curls — Standing Concentration CurlsSTART ACTIONSTART• Grabthedumbbellandrestthebackofyourupperarmag

Arm ExercisesOverhead Triceps ExtensionTriceps KickbackSTART ACTIONSTART• Kneelwithonelegonthebench,bendforwardatthehipsandplaceonehan

Arm ExercisesLying Triceps ExtensionHammer CurlsSTART ACTIONSTART• Standwithyourfeetshoulderwidthapartandkneesslightlybent.• Grabthedumb

Back ExercisesSingle Arm Row — Alternating RowsWide RowsSTART ACTIONSTART• Whilestandingholdingthedumbbells,leanforwardatthehipallowingthe

Back ExercisesDead LiftsSTART ACTIONSTART• Positionyourfeetinlinewiththedumbbellaboutshoulderwidthapart.• Pointyourtoesoutwardslightl

Abdominal ExercisesAb CrunchReverse CrunchSTART ACTIONSTART• Lieonyourbackwithyourheadrestingonthebench.• Bendyourkneesfully.• Determi

Abdominal ExercisesLying Trunk RotationTwisting Side CrunchSTART ACTIONSTART• Liebackflatonthebenchandplaceonehandbehindtheheadofthein

Abdominal ExercisesLying Leg RaiseSTART ACTIONSTART• Lieonyourbackwithyourheadrestingonthebench.• Tightenyourabsandflattenyourback a

Table of ContentsSafety Warnings ...

Shoulder ExercisesStanding Shoulder PressLateral RaiseSTART ACTIONSTART• Grabthedumbbellswiththepalmsfacingeachother.• Standwithyourfeet

Shoulder ExercisesSeated Overhead PressFront RaiseSTART ACTIONSTART• Grabthedumbbellsandstandupstraight.• Feetshouldbeapproximatelyshoulde

Shoulder ExercisesRear Delt RowShrugsSTART ACTIONSTART• Grabthedumbbellsandstandupstraight.• Feetshouldbeapproximatelyshoulderwidthapar

Muscle ChartSternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carp

Limited WarrantyAllBowex®exerciseproductsarewarrantedtotheretailpurchasertobefreefromdefectsinmaterialsandworkmanship.Warrantycov

Please supply the serial number of your machine and the date of purchase when you call Nautilus. Use the space in the boxes below to write down this i

©2008. Nautilus, Inc. All rights reserved. Nautilus, the Nautilus Logo, Universal, Bowflex, the Bowflex Logo, StairMaster, Pearl Izumi, Nautilus Institu

Safety WarningsThis icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.Before using this equi

Safety Warning LabelsBEFORE USING YOUR PRODUCT: Find and read all warning labels. If any warning label is damaged, illegible or missing, call 1-800-8

Product Specifications and FeaturesThis product is covered by US and Foreign Patents and Patents Pending. See product for more information.Dimensions

OperationGetting to know your Bowflex® SelectTech® DumbbellsThe Bowflex® SelectTech® BD 552 dumbbells are shipped fully assembled, one dumbbell to a b

OperationUnderstanding and testing the locking mechanism functionThe Bowflex® SelectTech® Dumbbell features a patent pending locking mechanism designe

OperationGiven the importance of this locking mechanism, it is critical that you understand how it operates, and periodically test it to make sure it