Bowflex Dumbbell - User Manual

Questions and Answers

E
Ethan MartinezJul 26, 2025
Why won't my Bowflex Fitness Equipment adjustment knob turn while the handle is in the base?
- M
  Margaret Robinson MDJul 26, 2025
  The adjustment knob on your Bowflex Fitness Equipment might not turn for several reasons: * Ensure the dumbbell handle is fully depressed into the base. If it's not, the locking mechanism might not release. * Check that no weight plates have been put into the base backwards, with the “Locking Tab” facing the grip of the dumbbell handle. The selection tongue should face away from the grip. * Inspect the dumbbell base for any dirt, debris, or obstructions. Remove the weight plates to check, and remember to replace them correctly, with the selection tongue facing away from the dumbbell grip.
Q
qlewisAug 2, 2025
What to do if plates are not secured to the handle and drop out of my Bowflex Dumbbell Fitness Equipment?
- Z
  Zachary LambertAug 2, 2025
  If the plates are not secured to the handle and drop out of your Bowflex Fitness Equipment, take these steps: * First, check that all weight plates have the “Locking Tab” facing away from the dumbbell grip. If some are inserted backwards, with the “Locking Tab” facing inward, the handle can get blocked. * Second, verify that the plates not selected (those plates remaining in the dumbbell base) are in their correct spots and have not been moved to different support slots. This may be blocking the dumbbell from fitting back into the base.
R
Robert Lee MDAug 9, 2025
How to insert Bowflex Fitness Equipment dumbbell handle fully into base when plates are selected?
- K
  Kelly WilliamsAug 9, 2025
  If you're having trouble fully inserting the Bowflex Fitness Equipment dumbbell handle into the base when plates are selected, check the following: 1. 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 If this is the case, you must replace the dumbbell in the base with the same orientation in which it was was withdrawn. This is to allow the plates to settle back into the correct and vacant openings in the base. 2. Make sure that the plates not selected (those plates remaining in the dumbbell base) are in their correct spots and have not been moved to different support slots. This may be blocking the dumbbell from fitting back into the base.
P
Paul RobinsonAug 17, 2025
How to insert Bowflex Fitness Equipment dumbbell handle fully into base when no plates are selected?
- R
  Richard GallagherAug 17, 2025
  To ensure the Bowflex Fitness Equipment dumbbell handle fully inserts into the base when no plates are selected, make certain that both adjustment knobs are set directly to the number 5.

Summary

Introduction

Safety Warnings

General Safety Precautions

Key safety advice for operating the equipment safely, including reading the manual and consulting a doctor.

Safety Warning Labels

Label Identification

Identification and location of important warning and serial number labels on the equipment.

Product Specifications and Features

Dimensions and Weight

Physical specifications including dimensions and total weight of the dumbbell.

Key Component Identification

Visual identification of the main parts of the dumbbell assembly.

Operation

Dumbbell Familiarization

Initial steps to familiarize yourself with the dumbbell's operation and parts.

Weight Selection Guide

Details the available weight increments from 5 to 52.5 lbs.

Locking Mechanism Explained

Explanation of the locking mechanism's role and functions for safe weight selection.

Testing the Locking Mechanism

Procedures to test the proper functioning of the dumbbell's locking mechanism.

Offset Weight Selection

How to use different weight settings on each side for advanced training.

Offset Weight Chart

Reference chart for understanding weight offset combinations and differences.

Maintenance

Cleaning and Lubrication

Guidelines for cleaning the dumbbell and recommendations for lubrication.

Troubleshooting

Common Problems and Solutions

Solutions for common issues like insertion problems, knob turning, and plate security.

Optional Accessories

Dumbbell Stand Information

Details and features of the optional dumbbell stand.

Leg Exercises

Wide Squats

Instructions for performing wide squats using the dumbbells.

Calf Raises

Instructions for performing calf raises with the dumbbells.

Stationary Lunges

Step-by-step guide for performing stationary lunges with dumbbells.

Stiff-leg Dead Lift

Instructions for executing stiff-leg deadlifts correctly.

Reverse Lunge

Detailed instructions on how to perform reverse lunges.

Chest Exercises

Flat Chest Press

Guide to performing the flat bench chest press exercise.

Incline Chest Press

Instructions for the incline chest press exercise on a bench.

Flat Chest Fly

How to perform chest fly exercises on a flat bench.

Incline Chest Fly

Instructions for performing chest fly exercises on an incline bench.

Decline Chest Press

Steps for performing the decline chest press exercise.

Arm Exercises

Standing Curls

Guide to performing standing bicep curls.

Concentration Curls

Instructions for performing concentration curls.

Incline Bench Curls

How to perform incline bench curls.

Scott Curls - Standing Concentration Curls

Instructions for Scott curls (standing concentration curls).

Overhead Triceps Extension

Step-by-step guide for overhead triceps extensions.

Triceps Kickback

Instructions for performing triceps kickbacks.

Lying Triceps Extension

How to perform lying triceps extensions.

Hammer Curls

Instructions for performing hammer curls.

Back Exercises

Single Arm Row Alternating Rows

Guide to performing alternating single arm rows.

Wide Rows

Instructions for performing wide rows.

Dead Lifts

Step-by-step instructions for performing deadlifts.

Abdominal Exercises

Ab Crunch

How to perform abdominal crunches correctly.

Reverse Crunch

Instructions for performing reverse crunches.

Lying Trunk Rotation

Guide to performing lying trunk rotations.

Twisting Side Crunch

Instructions for performing twisting side crunches.

Lying Leg Raise

How to perform lying leg raises.

Shoulder Exercises

Standing Shoulder Press

Instructions for performing standing shoulder presses.

Lateral Raise

Guide to performing lateral raises.

Seated Overhead Press

How to perform seated overhead presses.

Front Raise

Instructions for performing front raises.

Rear Delt Row

Steps for performing rear delt rows.

Shrugs

Guide to performing shoulder shrugs.

Muscle Chart

Limited Warranty

Warranty Details and Exclusions

Information on warranty coverage, duration, and what is not covered.

Warranty Service Procedures

Steps and responsibilities for obtaining warranty service and repairs.

Contact Information

US and International Support

Contact details for customer service and technical support.

Bowflex Dumbbell Specifications

General

Type	Adjustable Dumbbell
Weight Range	5 to 52.5 lbs (2.3 to 23.8 kg)
Adjustment Mechanism	Dial
Number of Weights	15
Material	Steel
Warranty	2 years
Weight Increments	2.5 lb increments up to 25 lbs; 5 lb increments from 25 to 50 lbs; 2.5 lb increment for the last 2.5 lbs