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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 combina-
tions 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 adjust-
ment 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.