Bowflex SelectTech 220 Dumbells User Manual
SelectTech
Owner’s Manual
™
220 Dumbells
Patent #6,422,979
Other USA and Foreign
Patents Pending
Preface
IMPORTANT SAFETY INSTRUCTIONS
Congratulations on the your purchase of the Bowflex®
SelectTech™ 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 SelectTech
™
dumbbells.
Important symbols
ATTENTION
This symbol appearing throughout this manual means:
PAY ATTENTION! BE ALERT! YOUR
SAFETY IS INVOLVED!
The following definitions apply to the words “Danger” and
“Warning” found throughout this manual.
Danger - Used to call attention to IMMEDIATE
hazards that, if not avoided, will result in
immediate, serious personal injury or loss
of life.
Warning - Used to call attention to POTENTIAL
hazards that could result in personal injury or
loss of life.
WARNING
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
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. SelectTech™ 220 dumbbells are very heavy; if you
are not using the optional SelectTech™ 220 Dumbbell
Stand we suggest you place the dumbbell assembly
directly on the floor for best support.
™
220
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 light-headedness, dizziness or shortness of breath
while exercising, stop the exercise and consult your
physician immediately.
1
Getting to know your Bowflex® SelectTech
™
220 dumbbells
The Bowflex® SelectTech™ 220 dumbbells are shipped fully
assembled in one box. After carefully removing the dumbbells from the 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 dumbbells are performing according to their specifications. Perform these steps for
each dumbbell.
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 2.5
to 20 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 2.5 is aligned with the arrow in the Bowflex®
nameplate.
5. With both adjustment knobs set to 2.5, 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. The handle without plates
represents the starting weight of 2.5 lbs.
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
Figure 1
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 8 steps:
2.5 5 7.5 10 12.5 15 17.5 20
2
Understanding and testing the locking
mechanism function
The Bowflex® SelectTech™ 220 features a 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.
WARNING
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 (dropping)
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 2.5. 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 locking 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 adjustment
knob on one side to a position that is in between two
weight settings This represents an incomplete weight
selection where the adjustment knob has not fully
selected a weight and the knob is 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 five 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.
3
WARNING
Do not intentionally engage the locking mechanism
and attempt to lift the entire dumbbell via the grip.
The dumbbell should only be lifted by using the lift
handles molded into the base assembly.
DANGER
workouts, such as the biceps curl. The SelectTech
functions exactly the same way whether you have selected
balanced or offset weights. The only exception is that when
you are using 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.
™
220
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
Nautilus, Inc. directly by phone
at 1-800-605-3369 for service.
®
retailer or contact
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™ 220 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
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.
When using your right hand, turning a doorknob clockwise
would be the supination direction, while counter-clockwise
would be the pronation direction (directions are reversed for
left-handed motion). 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.
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
Side 1 Side 2 Total dumbbell weight
Weight settings selected 10 lbs 20 lbs 15 lbs
Weight Difference 10 lbs
Weight Distribution 5 lbs 10 lbs 7.5 lbs
Weight offset + 5 lbs
4
provided by the SelectTech™ 220.
The dumbbell weight has been set to 10 lbs on one side
and 20 lbs on the other. The total weight of the dumbbell is
therefore 15 lbs. This 15 lb dumbbell has the weight distributed such that there are 5 lbs on one side and 10 lbs on the
other for a total of 15 lbs.
With the dumbbell weight configured as defined above, the
user should grip the dumbbell with 10 lbs on the thumb
side of the hand and the 20 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 (15 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
This is just one example of the off-
settings.
set weight settings you may use. The
weight combinations and totals are
quite extensive given the adjustment
options of the SelectTech™ 220.
2.5 2.5 Indicates weight setting on adjustment knob
5 3.25 5
7.5 5 6.25 7.5
10 6.25 7.5 8.75 10
12.5.5 7.5 8.75 10 11.25 12.5
15 8.75 10 11.25 12.5 13.75 15
17.5 10 11.25 12.5 13.75 15 16.25 17.5
20 11.25 12.5 13.75 15 16.25 17.5 18.75 20
Use the matrix above to quickly determine the offset weight selection total for your dumbbell
5
Bowflex® SelectTech™ 220 maintenance:
The Bowflex® SelectTech™ 220 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™ 220 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™ 220 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”.
WARNING
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 products 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
manufacturers warranty. Contact your Bowflex
retailer or Nautilus, Inc. directly for service.
®
6
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
2. Make certain that all of the weight plates have the “selection
number 2.5.
tongue” facing away from the dumbbell grip. 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 2.5
and the other is set to 5). 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 put 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 with the selection tongue
facing away from the dumbbell grip.
7
Bowflex® SelectTech™ 220 Dumbbell Stand (optional)
This attractive stand features an ergonomic design to enhance the functionality of the
SelectTech™ 220.
• 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 (optional).
• Includes two “seat belts” to secure dumbbells to the base.
Check out the selection of products available from Nautilus, Inc. at www.bowflexselecttech.com
8
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
9
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