User manual BOWFLEX SELECTTECH 220 DUMBELLS ASSEMBLY MANUAL

[. . . ] SelectTech 220 Dumbells Owner's Manual TM Patent #6, 422, 979 Other USA and Foreign Patents Pending Preface Congratulations on the your purchase of the Bowflex® SelectTechTM 220 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 2. 5 lbs and going all the way up to 20 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 SelectTechTM dumbbells. IMPORTANT SAFETY INSTRUCTIONS 1. [. . . ] · The arm holding the dumbbell should be slightly bent maintaining tension on the biceps. · Maintain a good spinal alignment. ACTION · Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still. · Slowly return to the starting position without relaxing the biceps. 19 Arm Exercises Incline Bench Curls Muscles worked Biceps and other elbow flexors START FINISH Bench position Inclined to 45 degrees Success tips · Keep tension on the biceps throughout the movement, don't allow the arm to go to full extension. · Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back. START · Grab the dumbbells and sit on the inclined bench and place your feet flat on the floor directly under your knees. · Hold the dumbbell with a slight bend at the elbow maintaining tension on the biceps. · Maintain a good spinal alignment with the chest lifted and the abs tight. ACTION · Curl the forearms toward the upper arm, keeping your upper arm and shoulder blade completely still. · Slowly return to the starting position without relaxing the biceps. Scott Curls -- Standing Concentration Curls Muscles worked Biceps and other elbow flexors START FINISH Bench position Inclined to 60 degrees Success tips · Do not rock the upper body while bending the elbow. · Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back. · Stop the arm motion at the top of the movement slightly before your arm is straight up. · Keep feet slightly wider than shoulder width. START · Grab the dumbbell and rest the back of your upper arm against the upper portion of the bench pad. · The arm holding the dumbbell should be slightly bent maintaining tension on the biceps. · Place the other arm between the bench and the upper arm. · Maintain a good spinal alignment. ACTION · Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still. · Slowly return to the starting position without relaxing the biceps. 20 Arm Exercises Overhead Triceps Extension Muscles Worked Triceps START FINISH Success tips · Keep your knees slightly bent with your feet approximately shoulder width apart. · Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. · Keep your upper arms and shoulders motionless and your wrists straight. · Tighten your triceps throughout the exercise, using a controlled motion. START · Stand with your knees slightly bent and feet shoulder width apart. · Place both hands over the inside edge of one side of the dumbbell weights. · Bring the arms up over your head with an approximate 90 bend at the elbow. ACTION · Keeping your upper arms stable, slowly straighten your elbows moving your arms in a arcing motion upward, over your head. · Stop the motion before your arms are completely straight, and then reverse the motion, slowing returning to the starting position, keeping tension on the muscle. Triceps Kickback Muscles Worked Triceps START FINISH Bench position Flat Success tips · Maintain spinal alignment. · Keep your arm at your side and your wrist straight throughout the entire motion. · Tighten your triceps throughout the exercise and control the motion. START · Kneel with one leg on the bench, bend forward at the hips and place one hand on the bench. [. . . ] #: State: ZIP: ( ) - EXT. Yes No Purchaser date of birth: Gender: Male Female Married Single Marital status: Including yourself, total number of people living in your household: (Examples: 01, 02, 03 . . . ) Would you like to receive additional information on healthy lifestyle products?Which best describes your family income: Under $15, 000 $15, 000 ­ $24, 999 $25, 000 ­ $34, 999 $35, 000 ­ $49, 999 $50, 000 ­ $74, 999 $75, 000 ­ $99, 999 $100, 000 ­ $149, 999 Over $150, 000 Yes No What other types of exercise equipment do you own? Did you receive this item as a gift?Name of original purchaser: Yes No Original purchaser customer ID number: Thanks for filling out this questionnaire. Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. WHAT IS COVERED Nautilus, Inc. [. . . ]