Bedienungsanleitung Bowflex SelectTech BD1090i (Seite 2 von 24) (Englisch)

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Introduction

Congratulations on the your purchase of the Bowflex

SelectTech

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 4.5 kg (10 lbs) and going all the way up to 40.8 kg (90 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 SelectTech

dumbbell.

To validate warranty support, keep the original proof of purchase and record the following information:

Serial Number ___________________________ Serial Number __________________________

Date of Purchase ____________________

To register your product warranty, contact your local distributor.

To ﬁnd your local distributor, go to: www.bowﬂexinternational.com

If you have questions or problems with your product, please contact your local Bowﬂex

distributor.

Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, csnls@nautilus.com |

outside U.S. +01-360-859-5180, technics-APLA@nautilus.com |

Important Safety Instructions ...................................... 3

Safety Warning Labels and Serial Number.... 3

Product Specifications .................................................. 4

Features ........................................................................... 4

SelectTech

Operation .................................................. 5

Getting to know your Bowflex

SelectTech

Dumbbells ............................... 5

Understanding the locking mechanism

function........................................................... 6

Testing proper locking mechanism

function........................................................... 6

Maintenance ................................................................... 8

Dumbbell stand ............................................................... 8

Troubleshooting guide ................................................... 9

Locking Mechanism Test .................................. 10

Leg Exercises .................................................................. 11

Wide squats ........................................................ 11

Calf raises ............................................................ 11

Stationary lunges ............................................... 11

Stiff-leg dead lift ................................................. 12

Reverse lunge ..................................................... 12

Chest Exercises .............................................................. 13

Flat chest press .................................................. 13

Incline chest press............................................. 13

Flat chest fly ........................................................ 13

Incline chest fly ................................................. 14

Decline chest fly ................................................. 14

Arm Exercises ................................................................. 15

Standing curls ..................................................... 15

Concentration curls ........................................... 15

Incline bench curls ............................................ 15

Scott curls - standing concentration curls ... 16

Overhead triceps extension ............................. 16

Triceps kickback ................................................. 16

Lying triceps extension ..................................... 17

Hammer curls ...................................................... 17

Back Exercises ............................................................... 18

Single arm row - alternating rows .................. 18

Wide rows ........................................................... 18

Dead lifts .............................................................. 18

Abdominal Exercises ..................................................... 19

Ab crunch ............................................................ 19

Reverse crunch .................................................. 19

Twisting side crunch .......................................... 19

Shoulder Exercises ........................................................ 20

Standing shoulder press ................................... 20

Lateral raise ........................................................ 20

Seated overhead press ..................................... 20

Front raise ........................................................... 21

Rear delt row ...................................................... 21

Shrugs .................................................................. 21

Muscle Chart .................................................................. 22

Table of Contents

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