Bowflex SelectTech 552i User Manual

Owner’s Manual
and Workout Guide
SelectTech
®
BD552 Dumbbells
This product is compliant with the
applicable CE requirements.
®
®

Bowflex SelectTech 552i Specifications

General

Type	Adjustable dumbbell
Material	-
Product color	Black
Quantity per pack	- pc(s)

Weight and Dimensions

Weight	24000 g

Summary

Introduction

Important Safety Instructions

Safety Warning Labels and Serial Number

Details about safety labels and recording the serial number for product identification and warranty.

Product Specifications and Features

Dimensions

Provides the physical dimensions of the dumbbell assembly.

Dumbbell Assembly Weight

States the total weight of the dumbbell assembly.

Features

Lists and illustrates the main components of the dumbbell.

Operation

Getting to know your Bowflex® SelectTech® Dumbbells

Initial steps to familiarize the user with the dumbbell's function and ensure correct operation.

Understanding the locking mechanism function

Testing proper locking mechanism function

Maintenance

Dumbbell Cleaning and Lubrication

Details on how to clean and whether lubrication is needed for the dumbbells.

Optional Accessories

Information and specifications for the optional Bowflex® Dumbbell Stand.

Troubleshooting

Dumbbell handle does not fully insert into base when no plates are selected

Solution for the handle not inserting when no weight plates are selected.

Dumbbell handle does not fully insert into base when plates are selected

Solutions for the handle not inserting when weight plates are selected.

Adjustment knob will not turn while handle is in base

Troubleshooting steps when the adjustment knob cannot be turned.

Plates are not secured to the handle and drop out

Solutions for weight plates not being secured to the handle.

SelectTech® Dumbbell locking mechanism test

Leg Exercises

Wide Squats

Visual guide for performing Wide Squats with the dumbbells.

Calf Raises

Visual guide for performing Calf Raises with the dumbbells.

Stationary Lunges

Visual guide for performing Stationary Lunges with the dumbbells.

Stiff-leg Dead Lift

Reverse Lunge

Chest Exercises

Flat Chest Press

Visual guide for performing Flat Chest Press with the dumbbells.

Incline Chest Press

Visual guide for performing Incline Chest Press with the dumbbells.

Flat Chest Fly

Visual guide for performing Flat Chest Fly with the dumbbells.

Incline Chest Fly

Decline Chest Press

Arm Exercises

Standing Curls

Visual guide for performing Standing Curls with the dumbbells.

Concentration Curls

Visual guide for performing Concentration Curls with the dumbbells.

Incline Bench Curls

Visual guide for performing Incline Bench Curls with the dumbbells.

Scott Curls — Standing Concentration Curls

Overhead Triceps Extension

Triceps Kickback

Lying Triceps Extension

Hammer Curls

Back Exercises

Single Arm Row — Alternating Rows

Visual guide for performing Single Arm Row / Alternating Rows.

Wide Rows

Visual guide for performing Wide Rows with the dumbbells.

Dead Lifts

Visual guide for performing Dead Lifts with the dumbbells.

Abdominal Exercises

Ab Crunch

Visual guide for performing Ab Crunches with the dumbbells.

Reverse Crunch

Visual guide for performing Reverse Crunches with the dumbbells.

Twisting Side Crunch

Visual guide for performing Twisting Side Crunches with the dumbbells.

Shoulder Exercises

Standing Shoulder Press

Visual guide for performing Standing Shoulder Press with the dumbbells.

Lateral Raise

Visual guide for performing Lateral Raises with the dumbbells.

Seated Overhead Press

Visual guide for performing Seated Overhead Press with the dumbbells.

Front Raise

Rear Delt Row

Shrugs

Muscle Chart