Bowflex 100182 Owner's Manual download pdf (Page 10)

Operation

Offset weight selection

As indicated previously, 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 (9 kg), 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 (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.

Side 1 Side 2 Total dumbbell weight

Weight settings selected 20 lbs (9 kg) 30 lbs (13.6 kg) 25 lbs (11.4 kg)

Weight difference 10 lbs (4.5 kg)

Weight distribution 10 lbs (4.5 kg) 15 lbs (6.8 kg) 25 lbs (11.4 kg)

Weight offset + 5 lbs (2.27 kg)

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.

Example of offset weight settings.

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Bowflex 100182 Owner's Manual Page 10

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