Nautilus 552 User Manual

Be Strong.

™

SelectTech® 552 Dumbbells

P/N: 000-6 069 Rev C (0 6/2007)

Owner’s Manual

preface

Congratulations on the your purchase of the Nautilus® 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 5 lbs (2.27 kg) and going all the way up to 52.5 lbs. (23.9kg) 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 ................. 4

PRODUCT SPECIFICATIONS

SELECTTECH® OPERATION ................................... 6

GETTING TO KNOW YOUR NAUTILUS®

SELECTTECH® DUMBBELLS ...................................... 6

UNDERSTANDING AND TESTING LOCKING

MECHANISM FUNCTION

FUNCTION .................................................................... 7

PURPOSE ...................................................................... 7

TESTING PROPER LOCKING MECHANISM

FUNCTION .................................................................... 7

OFFSET WEIGHT SELECTION

EXAMPLE OF OFFSET WEIGHT SELECTION

WEIGHT SETTING CHARTS

MAINTENANCE ........................................................... 10

DUMBBELL STAND

TROUBLESHOOTING GUIDE

SELECTTECH

SELECTTECH® MENU PLAN .................................. 34

LEG EXERCISES ..................................................... 16

WIDE SQUATS

CALF RAISES

STATIONARY LUNGE

STIFF-LEG DEAD LIF

REVERSE LUNGE

6 WEEK CHALLENGE .................... 12

............................................................. 16

............................................................... 16

......................................................... 18

.......................................... 5

........................................... 7

.................................... 8

........... 8

....................................... 9

..................................................... 10

...................................... 11

S ................................................ 17

T ................................................. 17

CONCENTRATION CURLS

OVERHEAD TRICEPS EXTENSION ............................ 24

TRICEPS KICKBACK

LYING TRICEPS EXTENSION

HAMMER CURLS

BACK EXERCISES .................................................. 26

SINGLE ARM ROW - ALTERNATING ROWS

WIDE ROWS

DEAD LIFTS

ABDOMINAL EXERCISES ...................................... 28

AB CRUNCH

REVERSE CRUNCH

LYING TRUNK ROTATION

TWISTING SIDE CRUNCH

LYING LEG RAISE

SHOULDER EXERCISES ........................................ 31

STANDING SHOULDER PRESS

LATERAL RAISE

SEATED OVERHEAD PRESS

FRONT RAISE

REAR DELT ROW

SHRUGS

LIMITED WARRANTY ............................................. 36

IMPORTANT CONTACT NUMBERS ...................... 39

................................................................. 26

.................................................................. 27

................................................................. 28

........................................................... 31

............................................................... 32

......................................................... 33

........................................................................ 33

......................................... 23

.................................................... 24

..................................... 25

......................................................... 25

........... 26

...................................................... 28

........................................... 29

.......................................... 29

........................................................ 30

................................. 31

....................................... 32

CHEST EXERCISES ................................................ 19

FLAT CHEST PRESS

INCLINE CHEST PRESS

FLAT CHEST FLY

INCLINE CHEST FLY

DECLINE CHEST FLY

ARM EXERCISES .................................................... 22

STANDING CURLS

CONCENTRATION CURLS

INCLINE BENCH CURLS

SCOTT CURLS - STANDING

.................................................... 19

.............................................. 19

........................................................... 20

................................................... 20

................................................... 21

...................................................... 22

.......................................... 22

............................................. 23

Nautilus® SelectTech® Owner’s Manual

safety requirements

W A R N I N G

IMPORTANT SAFETY INFORMATION: SAVE THESE INSTRUCTIONS

The following deﬁnition applies to the word “Warning” found throughout this guide:

- Indicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Read All Instructions Before Using the Machine

This symbol appearing ThroughouT This manual means pay aTTenTion! be alerT! your safeTy is involved!

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. Confirm that the plates are installed in the correct order and direction (see Figure B, page 5). If the plates are not correctly installed, the Locking Tabs may not properly engage and the plates may unintentionally drop.

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 and consult your physician immediately.

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 Nautilus retailer or Nautilus 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.

dumbbells are very heavy;

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.

product specifications and terms

40 cm

23 cm

(15 3/4”)

(9”)

40 cm

20.5 cm

(15 3/4”)

(8”)

Figure A

Dumbbell Assembly Weight =

Approx. 23.6 kilograms (58 lbs.)

Serial # Located on Bottom of Base

All LockingTabs

Must Point Outward

Plates

Base

Figure B

Handle

Adjustment Knob

Locking Tab

Correct

Tab Points Outward

This product is covered by US and Foreign Patents and Patents Pending. See product for more information.

Nautilus® SelectTech® Owner’s Manual

Tab Reversed

Incorrect

selecttech® operation

Getting to know your Nautilus® SelectTech® Dumbbells

The Nautilus® SelectTech® ND 552 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.

1. After removing the dumbbell from its protective packaging, inspect the products and packaging material for any damages.

2. Push down slightly on the handle assembly to make sure it is fully depressed into the base. 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 5 to 52.5 lbs (2.27kg to 23.9kg) on both adjustment knobs. To properly select a given weight (20 lbs [9kg] for example) , both adjustment knobs should be rotated until 20 is aligned with the arrow located on the outward edge of the Nautilus® nameplate (Fig.1).

Figure 1

5. With both adjustment knobs set to 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 (Fig. 2). The handle without plates represents the starting weight of 5 lbs (2.27 kg).

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.

Figure 2

4. After confirming the proper rotational function of the adjustment knob, turn each adjustment so that the number 5 is aligned with the arrow in the Nautilus® nameplate.

Weight will increment in the following 15 steps:

5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5

(2.27kg) (3.4kg) (4.5kg) (5.7kg) (6.8kg) (8kg) (9kg)

(10.2kg) (11.4kg)

(13.6kg) (15.9kg)

(18.2kg) (20.5kg)

(22.7kg)

(23.9kg)

Understanding and testing the locking

W A R N I N G

mechanism function

selecttech® locking mechanism

The Nautilus® 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.

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.

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 the 5 and 7.5 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.

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 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.

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.

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.

Nautilus® SelectTech® Owner’s Manual

weight selection

W A R N I N G

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.

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 Nautilus® retailer or contact Nautilus, Inc. directly by phone at 1-800-628-8458 for service.

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 (9 kg), 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 Nautilus® 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 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.

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 (9 kg) on one side and 30 lbs (13.6 kg) on the other. The total weight of the dumbbell is therefore 25 lbs (11.4 kg). This 25 lb (11.4 kg) dumbbell has the weight distributed such that there are 10 lbs (4.5 kg) on one side and 15 lbs (6.8 kg) on the other for a total of 25 lbs (11.4 kg).

With the dumbbell weight configured as defined above, the user should grip the dumbbell with 20 lbs (9 kg) on the thumb side of the hand and the 30 lbs (13.6 kg) on the little finger side of the hand.

Side 1 Side 2 Total dumbbell weight

Weight settings selected

20 lbs (9 kg) 30 lbs (13.6 kg) 25 lbs (11.4 kg) Weight Difference 10 lbs (4.5 kg) Weight Distribution 10 lbs (4.5 kg) 15 lbs (6.8 kg) 25 lbs (11.4 kg) Weight offset + 5 lbs (2.27 kg)

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 [11.4 kg]) with the biceps but also lifting the offset weight of 5 lbs (2.27 kg) 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.

5 Indicates weight setting on adjustment knob

7.5 6.25

10 7.5 8.75

12.5 8.75 10 11.25

15 10 11.25 12.5 13.75

17.5 11.25 12.5 13.75 15 16.25

20 12.5 13.75 15 16.25 17.5 18.75

22.5 13.75 15 16.25 17.5 18.75 20 21.25

25 15 16.25 17.5 18.75 20 21.25 22.5 23.75

30 17.5 18.75 20 21.25 22.5 23.75 25 26.25 27.5

35 20 21.25 22.5 23.75 25 26.25 27.5 28.75 30 32.5

40 22.5 23.75 25 26.25 27.5 28.75 30 31.25 32.5 35 37.5

45 25 26.25 27.5 28.75 30 31.25 32.5 33.75 35 37.5 40 42.5

50 27.5 28.75 30 31.25 32.5 33.75 35 36.25 37.5 40 42.5 45 47.5

52.5 28.75 30 31.25 32.5 33.75 35 36.25 37.5 38.75 41.25 43.75 46.25 48.75 51.25

5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5

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.

Use the matrix above to quickly determine the offset weight selection total for your dumbbell.

Difference Offset

The chart to the right is a quick reference to determine the amount of weight offset to one side of the dumbbell.

The amount of weight listed in the Difference column indicates the difference between the two weights selected with the dumbbell adjustment knob.

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 (9 kg).

Nautilus® SelectTech® Owner’s Manual

2.5 lbs + 1.25 lbs 5 lbs + 2.5 lbs

7.5 lbs + 3.75 lbs 10 lbs + 5 lbs

12.5 lbs + 6.25 lbs 15 lbs + 7.5 lbs

17.5 + 8.75 lbs 20 lbs + 10 lbs

22.5 lbs + 11.25 lbs 25 lbs + 12.5 lbs 30 lbs + 15 lbs 35 lbs + 17.5 lbs 40 lbs + 20 lbs

maintenance

W A R N I N G

Nautilus® SelectTech® Dumbbell maintenance:

The Nautilus® 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 base become soiled you may clean them with a cloth lightly dampened with warm water and a small amount of mild soap. Wipe dry with a separate cloth.

2. The SelectTech 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”.

Dumbbell handle assembly, plates or

Dumbbell is internally lubricated and will not

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 Nautilus, Inc. directly for service.

Nautilus® SelectTech® Dumbbell Stand

This attractive stand features an ergonomic design to enhance the functionality of the SelectTech® dumbbells.

• The V-shape “step-in” design allows the user to maintain proper upper body position while lifting or replacing the dumbbells in the base.

• The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position.

• Wide stabilizer base assures stability.

• Includes fastening straps to secure dumbbells to the base.

• Dimensions (without dumbbells): 21.3" L x 26.1" W x 24.8" H (54.2cm x 66.4cm x 63.1cm)

Optional exercise bench and mat are available separately.

Check out the selection of products available from Nautilus, Inc. at www.nautilus.com

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 num ber 5.

troubleshooting

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 and the other is set to 3). 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.

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 assem bly backwards with the “Locking Tab” 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.

Plates are not secured to the handle and drop out.

1. Confirm that all of the weight plates have the “Locking Tab” facing away from the dumbbell grip (See Figure B, page 5). If one or more of the weights are inserted backwards with “Locking Tab” facing inward toward grip, the handle can get blocked, and the plates may wedge into the handle.

Nautilus® SelectTech® Owner’s Manual

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

+ 28 hidden pages