User manual BOWFLEX SELECTTECH 552 DUMBBELLS ASSEMBLY MANUAL
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Manual abstract: user guide BOWFLEX SELECTTECH 552 DUMBBELLSASSEMBLY MANUAL
Detailed instructions for use are in the User's Guide.
[. . . ] 552 DUMBBELLS Owner's Manual
PN 13007 Rev C (05/2007)
Preface
CongratulationsontheyourpurchaseoftheBowflex®SelectTech® Dumbbellset. Thisinnovativedumbbellisaversatiletrainingtool thatwillhelpyoureachyourfitnessgoal. Thisproducthasbeen carefullyengineeredandmanufacturedtoprovideawidearrayof weightoptionsstartingat5lbsandgoingallthewayupto52. 5lbs. Inordertoutilizethisproducttoitsfullestextent, itiscriticalthat youreadandfullyunderstandthisowner'smanualpriortousingthe SelectTech®dumbbell.
5. Confirmthattheplatesareinstalledinthecorrectorder anddirection(seeFigureB, page2). Iftheplatesare notcorrectlyinstalledtheLockingTabsmaynotproperly engageandtheplatesmayunintentionallydrop. Neverattempttoforcetheadjustmentknobtorotate whenthedumbbellhasbeenremovedfromthe dumbbellbase. [. . . ] · Keepfeetslightlywiderthanshouderwidth.
START
· Grabthedumbbellandrestthebackof yourupperarmagainsttheupperportion ofthebenchpad. · Thearmholdingthedumbbellshouldbe slightlybentmaintainingtensiononthe biceps. · Placetheotherarmbetweenthebench andtheupperarm. · Maintainagoodspinalalignment.
ACTION
· Curltheforearmtowardtheupperarm, keepingyourupperarmandshoulder bladecompletelystill. · Slowlyreturntothestartingposition withoutrelaxingthebiceps.
2
Arm Exercises
Overhead Triceps Extension
Muscles Worked
Triceps
START FINISH
Success tips
· Keepyourkneesslightlybentwithyourfeet approximatelyshoulderwidthapart. · Keepyourchestlifted, shoulderspinched togetherandaveryslightarchinyourlower back. · Keepyourupperarmsandshouldersmotionless andyourwristsstraight. · Tightenyourtricepsthroughouttheexercise, usingacontrolledmotion.
START
· Standwithyourkneesslightlybentand feetshoulderwidthapart. · Placebothhandsovertheinsideedgeof onesideofthedumbbellweights. · Bringthearmsupoveryourheadwith anapproximate90bendattheelbow.
ACTION
· Keepingyourupperarmsstable, slowly straightenyourelbowsmovingyourarms inaarcingmotionupward, overyour head. · Stopthemotionbeforeyourarmsare completelystraight, andthenreversethe motion, slowingreturningtothestarting position, keepingtensiononthemuscle.
Triceps Kickback
Muscles Worked
Triceps Flat
START FINISH
Bench position
Success tips
· Maintainspinalalignment. · Keepyourarmatyoursideandyourwrist straightthroughouttheentiremotion. · Tightenyourtricepsthroughouttheexercise andcontrolthemotion.
START
· Kneelwithonelegonthebench, bend forwardatthehipsandplaceonehand onthebench. · Supportyourselfwithonearmonthe benchandholdthedumbbellwiththe otherwithyourpalmfacingin. · Keepingyourelbowbent, bringyour upperarmtoyourside, paralleltothe ground.
ACTION
· Straightentheelbowwhilekeepingyour upperarmcompletelystill. · Whenthearmiscompletelystraight, slowlyreturntothestartingposition.
22
Arm Exercises
Lying Triceps Extension
Muscles worked
Triceps Flat
START FINISH
Bench position
Success tips
· Keeptheupperarmmotionless. · Tightenyourtricepsthroughouttheexercise andcontrolthemotionallthewaydown. · Keepthekneesbendandthefeetplantedon thefloordirectlyunderyourknees.
START
· Liebackonthebenchwithyourhead supportedonthebench. · Grabthedumbbellsandmoveyour upperarmuptoapositionthatyour elbowisfacingupwardandyourhands holdingthedumbbellsarejustoveryour forehead. · Raiseyourchestandpinchyourshoulder bladestogether. · Maintainaveryslightarchinthelower back.
ACTION
· Keeptheupperarmsstationarywhile movingthehandsinanarcingmotion upward. · Stopthemotionslightlybeforelocking outtheelbows. Donotlockoutthe elbow! [. . . ] . No Which. best. describes. your. family. income: . Under. $15, 000. . . . $100, 000. . $149, 999 . Over. $150, 000
. $35, 000. . $49, 999.
. $75, 000. . $99, 999.
What. other. types. of. exercise. equipment. do. you. own?
Did. you. receive. this. item. as. a. gift?. . No Name. of. original. purchaser: Original. purchaser. customer. ID. number:. Thanks. for. filling. out. this. questionnaire . . Your. answers. are. important. to. us . . Please. check. here. [. . . ]
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