Bowflex BD1090 User Manual
PN 001-6921 Rev B (12/20/2006)
1090 DUMBBELLS
Owner’s Manual
Patent #6,422,979 other USA and Foreign Patents Pending
Model: BD1090
Preface
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 10 lbs and going all the way up to 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.
Table of Contents
Important Safety Instructions............................... 1
Safety Warning Label Information ........................... 1
Product Specifications ..................................................... 2
SelectTech® Operation ........................................... 3
Getting to know your Nautilus®
SelectTech® Dumbbells ............................................. 3
Understanding and testing locking
mechanism function ................................................... 4
Function ........................................................................ 4
Purpose ........................................................................ 4
Testing proper locking mechanism
function ......................................................................... 4
Offset weight selection .............................................. 5
Example of offset weight selection .......................... 5
Weight setting charts ................................................. 6
Maintenance ................................................................ 7
Dumbbell stand............................................................ 8
Troubleshooting guide ................................................ 9
SelectTech® 6 week Challenge .............................. 10
SelectTech® Menu Plan .......................................... 14
®
SelectTech
SelectTech
Leg Exercises .......................................................... 16
Wide squats ................................................................. 1
Calf raises ....................................................................
Stationary lunge
Stiff-leg dead lif
Reverse lunge ..............................................................
Chest Exercises ...................................................... 19
Flat chest press ...........................................................
Incline chest press .....................................................
Flat chest fly .................................................................
menu plan for females ........................ 14
®
menu plan for males ............................ 15
s ........................................................ 17
t .......................................................... 17
6
16
18
19
19
20
Incline chest fly
Decline chest fly ......................................................... 2
Arm Exercises ......................................................... 22
Standing curls .............................................................
Concentration curls ....................................................
Incline bench curls ..................................................... 2
Scott curls - standing
Concentration curls
Overhead triceps extension ...................................... 24
Triceps kickback .........................................................
Lying triceps extension .............................................. 2
Hammer curls .............................................................. 2
Back Exercises ........................................................ 26
Single arm row - alternating rows ........................... 2
Wide rows .................................................................... 26
Dead lifts ...................................................................... 2
Abdominal Exercises ............................................. 28
Ab crunch .....................................................................
Reverse crunch ........................................................... 28
Lying trunk rotation .....................................................
Twisting side crunch ..................................................
Lying leg raise .............................................................
Shoulder Exercises ................................................ 31
Standing shoulder press ............................................
Lateral raise ................................................................. 31
Seated overhead press .............................................. 32
Front raise .................................................................... 32
Rear delt row ...............................................................
Shrugs ........................................................................... 33
Muscle Chart .......................................................... 35
Limited Warranty .................................................... 36
Important Contact Numbers ................................ 39
.......................................................... 20
1
22
22
3
................................................... 23
24
5
5
6
7
28
29
29
30
31
33
Important Safety Precautions
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IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
Indicates a potentially hazardous situation which, if not
avoided, could result in death or serious injury.
1. Read and fully understand all instructions
contained in this manual prior to using the
product.
2. This product is intended for home use only and
is not suitable for commercial application.
3. Never allow children to use or play near this
equipment. Teenagers under the age of 18 must
always have parental supervision and instruction
on the use of this product.
4. Inspect the dumbbells prior to each use. Do not
use a dumbbell with worn or damaged parts.
5. Periodically inspect and test the locking mechanism for proper function. Follow the test procedures included in this manual.
6. Never attempt to force the adjustment knob to
rotate when the dumbbell has been removed
from the dumbbell base.
7. Never allow the dumbbells to drop freely to the
ground. Damage to the product and potential
personal injury may occur. Please see the
warranty section for specific warranty limitations
related to dropped dumbbells.
8. Never allow dumbbells to forcefully bump
together during use. Damage to the product
and potential personal injury may occur.
9. Never attempt to disassemble your SelectTech
Dumbbell handle, or base assembly–the product
®
is not designed to be user serviced. Contact your
Bowflex® retailer or Nautilus, Inc. directly for
service.
10. Before beginning your workout, make certain
that your surroundings are free from potential
interference.
11. The SelectTech
if you are not using the optional SelectTech®
Dumbbell Stand, we suggest you place the
dumbbell assembly directly on the floor for best
support.
12. Only use this product as described in the
Owner’s Manual / User Instructions. It can be
hazardous to over-exert yourself during exercise.
Before beginning any exercise program, consult
your physician or health care professional. Only he
or she can determine the exercise program that is
appropriate for your particular age and condition. If
you experience any lightheadedness, dizziness or
shortness of breath while exercising, stop the
exercise. Consult your physician immediately.
®
dumbbells are very heavy;
SAFETY WARNING LABELS
The following safety warnings are located on the Bowflex® SelectTech® 1090 Dumbbell. Please read
all safety precautions and warning information prior to using your product. Be sure to replace any
warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus
Representative at 1-800-864-1270.
Label:
Location: On the side of the dumbbell base.
Label
1
Product Specifications
444
253
242
(ANDLEGRIP
LBPLATE
LBPLATE
LBPLATE
LBPLATE
LBPLATE
LBPLATE
LBPLATE
LBPLATE
LBPLATE
LBPLATE
"ASE
3ELECTION
TONGUE
,IFTINGHANDLE
,IFTINGHANDLE
7EIGHT0LATE
3ELECTION4ONGUE
DIMENSIIONS: 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 WEIGHT: 105 lbs (47.6 kg)
2
Getting to know your Bowflex® SelectTech®
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! 4 4 % . 4 ) / .
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Dumbbells
The Bowflex® SelectTech® dumbbells are shipped fully
assembled, one dumbbell to a box. After carefully removing the dumbbell from its box, there are some initial steps
that should be taken to familiarize you with the function
of the product and to assure that all aspects of the dumbbell are performing according their specifications.
Do not drop the dumbbell from a height of
more than 12 inches. Dropping will damage
the weight plates and locking mechanism, and
could void the warranty on this product.
6. You may increase the selected weight by rotating each
adjustment knob clockwise.
7. The dumbbell handle and weight plates are
symmetrical. This means that one may insert the
handle with either end facing the user provided
that you have selected the same weight number on
both ends of the dumbbell.
8. When either returning or removing the dumbbell
to or from the base, do so in a vertical motion,
perpendicular to the base. Try not to tilt the
dumbbell or move it laterally (parallel to the
base) until it is fully clear of the unselected weight
plates.
Weight will increment in the following 17 steps:
1. After removing the dumbbell from its protective
packaging, push down slightly on the handle assembly to make sure it is fully depressed into the base.
2. Rotate each adjustment knob several full rotations
to make sure it is turning freely–do this in both
directions. Make sure there is a click at each weight
increment of the adjustment knob. This click will
help you locate the proper alignment to select a
given weight increment.
3. You will notice that there are
weight increments from 10
to 90 lbs on both adjustment
knobs. To properly select
a given weight (20 lbs for
example), both adjustment
knobs should be rotated
until 20 is aligned with the
arrow located on the outward edge of the Bowflex®
nameplate (Fig.1).
4. After confirming the proper rotational function of the
adjustment knob, turn each adjustment so that the
number 10 is aligned with the arrow in the Bowflex®
nameplate.
5. With both adjustment knobs set to 10, pull the
handle straight up from the dumbbell. This will
remove just the
handle from the
base, leaving all of
the weight plates
standing in the
base (Fig. 2.). The
handle without
plates represents
the starting weight
of 10 lbs.
Figure 1
Figure 2
1090 Dumbbell Weight
Selection Increments
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
3
Understanding and testing the locking
7 ! 2 . ) . '
mechanism function
The Bowflex® SelectTech® Dumbbell features a patent
pending locking mechanism designed to assure proper
and complete selection of the weight plates as well as to
ensure weight plate retention during the workout. It is
important that you fully understand the function of this
mechanism and periodically test it to ensure it is properly
functioning.
3. With the handle removed from the base, grab one
adjustment knob with your other hand and gently
attempt to turn the knob. The knob should not
rotate. A locking pin in the mechanism will have
engaged the rotational assembly when the unit was
withdrawn from the base. Perform this test with all
adjustment knobs.
Function
The locking mechanism provides two key functions:
1. The mechanism will only allow the adjustment
knobs to be rotated when the dumbbell handle is
completely inserted and engaging the dumbbell
base.
2. The mechanism is designed to lock the dumbbell
handle to the base if either adjustment knob is not
fully engaging the selected weight plates.
Purpose
The locking mechanism serves two important purposes:
1. The mechanism will prevent deselecting (drop
ping) weight plates from the dumbbell when it is
NOT in the dumbbell base.
2. The mechanism will prevent partial selection of
the weight plates in which the plates are not fully
supported and the locking pin is not fully engaged.
Given the importance of this locking mechanism, it is
critical that you understand how it operates and how to
periodically test it to make sure it is functioning correctly.
-
Testing proper locking
mechanism function
1. With the dumbbell handle
set in the dumbbell base,
turn both adjustment knobs
to the number 10. You will
know you have fully and correctly selected the number
when you feel the adjustment
knob settle into a notch (known as a detent). You
will also hear a slight, but audible, clicking noise
that corresponds with the detent locations for each
number.
2. You should be able to withdraw the handle from
the base leaving all the weight plates behind.
Do not use a great deal of force in an attempt to
turn the locked adjustment knob. Excessive force
may damage the locking mechanism.
4. After confirming the proper function of the lock
ing mechanism as described above, return and fully
insert the dumbbell handle back into the base
assembly.
5. With the handle back in the base, turn the adjust
ment knob on one side to a position that is inbetween the 10 and 15 number. This represents an
incomplete weight selection where the adjustment
knob has not fully selected a weight and the knob
is in-between the selection
detents (clicks).
6. With the selection knob in
this improper position, gently attempt to lift up on the
handle to remove it from the
base. You should find that the
handle is locked to the base
and cannot be removed with
light pressure as it can normally.
7. Return the improperly selected adjustment knob to
a full and proper weight selection and assure that
the dumbbell handle can once again be removed.
8. Repeat this test for all adjustment knobs.
9. Assure the entire dumbbell handle assembly is
properly tightened. Do this by setting the adjustment knobs to 10 pounds and removing the handle
assembly from the base. Grab both adjustment
knobs and very slightly push and pull the knobs
toward and away from the handle grip. The knobs
should not exhibit free play and all of the selection
discs should feel tightly connected.
10. You have now tested the function of the locking
mechanism. We suggest you repeat this test periodically (once a month) to confirm the proper function of the locking mechanism.
-
-
4
Do not intentionally engage the locking mechanism
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and attempt to lift the entire dumbbell and base
via the grip. The dumbbell and base should only
be lifted by using the lift handles molded into
the base assembly.
If the dumbbell locking mechanism fails to perform
in accordance with the test procedure above,
do the following things:
1. Discontinue use of the product immediately
until proper service can be provided.
2. Contact your Bowflex® retailer or contact
Nautilus, Inc. directly by phone at
1-800-NAUTILUS (628-8458) for service.
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.
Offset weight selection
As indicated above, 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, 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,
this is to say, 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
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.
The dumbbell weight has been set to 20 lbs on one side
and 30 lbs on the other. The total weight of the dumbbell
is therefore 25 lbs. This 25-lb dumbbell has the weight
distributed such that there are 10 lbs on one side and 15
lbs on the other for a total of 25 lbs.
Side 1 Side 2 Total dumbbell weight
Weight settings selected 20lbs 30 lbs 25 lbs
Weight Difference ∆ 10 lbs
Weight Distribution 10 lbs 15 lbs 25 lbs
Weight offset + 5 lbs
5
With the dumbbell weight configured as defined above,
the user should grip the dumbbell with 20 lbs on the
thumb side of the hand and the 30 lbs on the little
finger side of the hand.
Start the biceps curl with a neutral wrist and forearm
position (palm facing leg). As the curl progresses from
the start to finish position, the wrist should be rotated
progressively outward (palm up). During this curl the
user will be lifting the weight of the dumbbell (25 lbs)
with the biceps but also lifting the offset weight of 5 lbs
with wrist rotation (supination). Unlike a conventional
dumbbell that is balanced end to end, this offset weight
will require more muscle activation and therefore
develop the forearm and wrist.
Below you will find some helpful charts that will
provide the total dumbbell weight for various combinations of weight settings.
This is just one example of the offset weight
settings you may use. The weight combinations
and totals are quite extensive given the adjustment options of the SelectTech® Dumbbell.
10 Indicates weight setting on adjustment knob
15 12.5
20 15 17.5
25 17.5 20 22.5
30 20 22.5 25 27.5
35 22.5 25 27.5 30 32.5
40 25 27.5 30 32.5 35 37.5
45 27.5 30 32.5 35 37.5 40 42.5
50 30 32.5 35 37.5 40 42.5 45 47.5
55 32.5 35 37.5 40 42.5 45 47.5 50 52.5
60 35 37.5 40 42.5 45 47.5 50 52.5 55 57.5
65 37.5 40 42.5 45 47.5 50 52.5 55 57.5 60 62.5
70 40 42.5 45 47.5 50 52.5 55 57.5 60 62.5 65 67.5
75 42.5 45 47.5 50 52.5 55 57.5 60 62.5 65 67.5 70 72.5
80 45 47.5 50 52.5 55 57.5 60 62.5 65 67.5 70 72.5 75 77.5
85 47.5 50 52.5 55 57.5 60 62.5 65 67.5 70 72.5 75 77.5 80 82.5
90 50 52.5 55 57.5 60 62.5 65 67.5 70 72.5 75 77.5 80 82.5 85 87.5
10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90
Use the matrix above to quickly determine the offset weight selection total for your dumbbell.
6
The chart to the right is a quick reference to determine
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the amount of weight offset to one side of the dumbbell.
The symbol + indicates the amount of offset weight on
the heavier side of the dumbbell.
Although you can continue to increase the amount of
weight offset, it is not generally necessary to offset the
weight more than 20 lbs.
Bowflex® SelectTech® Dumbbell
maintenance
Difference Offset
5 lbs + 2.5 lbs
10 lbs + 5 lbs
15 lbs + 7.5 lbs
20 lbs + 10 lbs
25 lbs + 12.5 lbs
30 lbs + 15 lbs
35 lbs + 17.5 lbs
40 lbs + 20 lbs
The Bowflex® SelectTech® Dumbbell is a very low
maintenance product. However, there are steps that you
should take to keep the product performing and looking
its very best.
1. Should your SelectTech® Dumbbell handle assembly,
plates or base become soiled you may clean them with
a rag lightly dampened with warm water and a small
amount of mild soap. Wipe dry with a separate rag.
2. The SelectTech® Dumbbell is internally lubricated
and will not require further internal lubrication. The
contact between weight plates and selection discs is not
lubricated but has naturally low friction. This generally
will not require any lubrication. Should you feel it
necessary to lubricate the weight plates and/or selection
discs, use only a silicon lubricant, preferably “food
grade”.
1. Do not use any solvents, harsh detergents,
chemicals or bleach on this product −
doing so may damage the materials,
resulting in degradation of the product’s
performance or strength.
2. Do not attempt to disassemble the dumbbell handle or base assembly. These items
are not designed to be user serviced.
Doing so will void the manufacturer’s
warranty. Contact your Bowflex® retailer
or Nautilus, Inc. directly for service.
7
Bowflex® SelectTech® 2-in-1 Dumbbell Stand (optional) - Model BDS1642
This attractive stand features an ergonomic design to enhance the functionality of the SelectTech® Dumbbell.
• The V-shape “step-in” design allows the user to maintain proper upper body position while lifting or
returning the dumbbells to the base.
• The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting
position.
• Large adjustable stabilizer feet assure maximum stability.
• Includes two “seat belts” to secure dumbbells to the base.
• Integrated towel rack.
• Dimensions (without dumbbells): 20” L x 26.1" W x 23.5" H (51cm x 66.3cm x 59.8cm)
Optional exercise bench and mat are available separately.
Check out the selection of products available at www.bowflexselecttech.com
8
Troubleshooting guide
Problem Solution
Dumbbell handle does not fully insert into
base when no plates are selected (handle
has no plates attached).
1. Make certain that both adjustment knobs are set directly to the
number 10.
2. Make certain that all of the weight plates have the “selection
tongue” facing away from the dumbbell grip, as the product
was designed. If one or more of these are backwards (selection
tongue facing inward toward grip), the handle can get blocked,
and the plates may wedge into the handle.
Dumbbell handle does not fully insert into
base when plates are selected (handle has
plates attached).
Adjustment knob will not turn while handle
is in base.
1. Check to see if you have selected different weights on each side
of the dumbbell (for example one adjustment knob is set to 10
and the other is set to 15). If this is the case, you must replace
the dumbbell in the base with the same orientation in which was
withdrawn. This is to allow the plates to settle back into the
correct and vacant openings in the base.
2. Verify that the plates not selected (those plates remaining in
the dumbbell base) are in their correct spots and have not been
moved to a different support slot. This may be blocking the
dumbbell from fitting back into the base.
3. See solution #2 from problem above.
1. Check to assure that the dumbbell handle is fully depressed into
the dumbbell base. If not fully depressed, the locking mechanism will not be released and may be keeping the adjustment
knobs from rotating.
2. Check to see if any weight plates have been forced into the base
assembly backwards with the “support tongue” facing the grip of
the dumbbell handle. All weight plates must have the selection
tongue facing away from the grip of the dumbbell handle.
3. Check to see if there is any dirt, debris or other obstruction in
the dumbbell base. You may need to remove the weight plates
from the base to accomplish this check. Remember to put each
weight plate back in its appropriate location.
4. Depress the locking tab in the handle and test rotation. If the
silver locking tab in the base is loose, replace the base.
9
SelectTech® 6 Week Challenge
FREQUENCY: 3 Days a Week TIME: About 30 minutes
For a successful workout, focus on generating the muscular contraction required to create the motion of the weight
(demonstrated in your “The Secrets of the 4-Step Rep” DVD) not just lifting the weight.
# of Reps: 8-12 (30 to 40 second intervals between sets)
Workout 1 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Flat Chest Press
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Workout 2 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 3 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Flat Chest Press Alternating
Overhead Press Alternating
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl Alternating
Concentration Curls
Workout 4 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation
10
Workout 5 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 6 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 7 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 8 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 9 Set #1 Set #2 Set #3
Weight Reps Weight Reps Weight Reps
Flat Chest Press
60d Incline Press
Overhead Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
11
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