Bowflex BD1090 Owner's Manual

1090 DUMBBELLSOwner’s ManualModel: BD1090001-6921.101911.E

8Check out the selection of products available at www.bowflexselecttech.comBowflex® SelectTech® 2-in-1 Dumbbell Stand (optional) - Model BDS1642This a

9Troubleshooting guideProblem SolutionDumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached). 1.

10Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsFlat Chest PressOverhead PressLying Triceps ExtensionOverhead Triceps Extensio

11Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps30d Incline Chest PressLateral RaiseOverhead Triceps ExtensionTriceps Kickback

Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsStiff-Leg Dead LiftWide SquatCalf RaiseReverse CrunchLying Trunk RotationWorkou

13Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsFlat FlyFlat Chest PressSeated Overhead PressLying Triceps ExtensionOverhead

14SELECT TECH MENU PLAN For FemalesYou may choose plan A, B, C or D for each meal or snackBREAKFAST: 300-335 caloriesA. 1/2 New York style bagel (125

15SELECT TECH MENU PLAN For MalesYou may choose plan A, B, C or D for each meal or snackBREAKFAST: 455-490 caloriesA. 1 New York style bagel (250) 2

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17Leg ExercisesWide SquatsSTART ACTIONSTART• Grabthedumbbellwithbothhandsand stand with your feet slightly wider than shoulder width apart.• S

Important Safety Instructions... 1 Safety Warning Labels and Serial Number ... 2Product Specifications ...

18Leg ExercisesStationary LungesStiff-leg Dead LiftSTART ACTIONSTART• Standwithyourfeetapproximatelyshoulder width apart• Holdthedumbbellsdo

19Leg ExercisesReverse LungeSTART ACTIONSTART• Standwithyourfeettogether.• Holdthedumbbellsatyoursideswith your palms facing inward.• Kee

20Chest ExercisesFlat Chest PressIncline Chest PressSTART ACTIONMuscles workedPectoralis major, deltoids and tricepsBench positionInclined to 45 degre

21Chest ExercisesFlat Chest FlyIncline Chest FlySTART ACTIONSTART• Grabthedumbbellsandliebackonthe bench.• Rotateyourupperarmsawayfromy

22Chest ExercisesDecline Chest PressSTART ACTIONSTART• Grabthedumbbellsandliebackonthe bench.• Bendyourelbowsback,keepingyour arms at ap

23Arm ExercisesStanding CurlsConcentration CurlsSTART ACTIONSTART• Sitonthebenchsidewaysandplaceyour feet flat on the floor slightly wider tha

24Arm ExercisesIncline Bench CurlsScott Curls — Standing Concentration CurlsSTART ACTIONSTART• Grabthedumbbellandrestthebackof your upper arm

25Arm ExercisesOverhead Triceps ExtensionTriceps KickbackSTART ACTIONSTART• Kneelwithonelegonthebench,bend forward at the hips, and place one

26Arm ExercisesLying Triceps ExtensionHammer CurlsSTART ACTIONSTART• Standwithyourfeetshoulderwidthapart and knees slightly bent.• Grabthedu

27Back ExercisesSingle Arm Row — Alternating RowsWide RowsSTART ACTIONSTART• Whilestandingholdingthedumbbells, lean forward at the hip allowing t

1Important Safety InstructionsThis icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.Before

28Back ExercisesDead LiftsSTART ACTIONSTART• Positionyourfeetinlinewiththedumbbell about shoulder width apart.• Pointyourtoesoutwardsligh

29Abdominal ExercisesAb CrunchReverse CrunchSTART ACTIONSTART• Lieonyourbackwithyourheadresting on the bench.• Bendyourkneesfully.• Note

30Abdominal ExercisesLying Trunk RotationTwisting Side CrunchSTART ACTIONSTART• Liebackflatonthebenchandplaceone hand behind the head of the

31Abdominal ExercisesLying Leg RaiseSTART ACTIONSTART• Lieonyourbackwithyourheadresting on the bench.• Tightenyourabsandflattenyourback

32Shoulder ExercisesStanding Shoulder PressLateral RaiseSTART ACTIONSTART• Grabthedumbbellswiththepalmsfacing each other.• Standwithyourfee

33Shoulder ExercisesSeated Overhead PressFront RaiseSTART ACTIONSTART• Grabthedumbbellsandstandupstraight.• Feetshouldbeapproximatelyshoul

34Shoulder ExercisesRear Delt RowShrugsSTART ACTIONSTART• Grabthedumbbellsandstandupstraight.• Feetshouldbeapproximatelyshoulder width a p

35SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi Radialis

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2Product SpecificationsDIMENSIIONS: 17.5” L x 9.5” W x 10” H (44.4 cm x 24.2 cm x 25.3 cm)ASSEMBLED UNIT WEIGHT: 98 lbs (44.5 kg)SHIPPING PACKAGE WEIG

3 7. The dumbbell handle and weight plates are symmetrical. This means that one may insert the handle with either end facing the user provided tha

4Understanding and testing the locking mechanism functionThe Bowflex® SelectTech® Dumbbell features a patent pending locking mechanism designed to ass

5 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, enga

6This is just one example of the offset weight settings you may use. The weight combinations and totals are quite extensive given the adjustment optio

7The 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