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The dumbbell weight has been set to 20 lbs on one side
and 30 lbs on the other. The total weight of the dumbbell
is therefore 25 lbs. This 25 lb dumbbell has the weight dis-
tributed such that there are 10 lbs on one side and 15 lbs on
the other for a total of 25 lbs.
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 posi-
tion (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 (supina-
tion). 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 5 Indicates weight setting on adjustment knob
7.5 6.25 7.5
10 7.5 8.75 10
12.5 8.75 10 11.25 12.5
15 10 11.25 12.5 13.75 15
17.5 11.25 12.5 13.75 15 16.25 17.5
20 12.5 13.75 15 16.25 17.5 18.75 20
22.5 13.75 15 16.25 17.5 18.75 20 21.25 22.5
25 15 16.25 17.5 18.75 20 21.25 22.5 23.75 25
30 17.5 18.75 20 21.25 22.5 23.75 25 26.25 27.5 30
35 20 21.25 22.5 23.75 25 26.25 27.5 28.75 30 32.5 35
40 22.5 23.75 25 26.25 27.5 28.75 30 31.25 32.5 35 37.5 40
45 25 26.25 27.5 28.75 30 31.25 32.5 33.75 35 37.5 40 42.5 45
50 27.5 28.75 30 31.25 32.5 33.75 35 36.25 37.5 40 42.5 45 47.5 50
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 52.5
Use the matrix above to quickly determine the offset weight selection total for your dumbbell
The chart to the right is a quick reference to determine the amount of weight offset
to one side of the dumbbell.
The symbol Δ 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 gener-
ally necessary to offset the weight more than 20 lbs.
Difference Offset
Δ 2.5 lbs + 1.25 lbs
Δ 5 lbs + 2.5 lbs
Δ 7.5 lbs + 3.75 lbs
Δ 10 lbs + 5 lbs
Δ 12.5 lbs + 6.25 lbs
Δ 15 lbs + 7.5 lbs
Δ 17.5 + 8.75 lbs
Δ 20 lbs + 10 lbs
Δ 22.5 lbs + 11.25 lbs
Δ 25 lbs + 12.5 lbs
Δ 30 lbs + 15 lbs
Δ 35 lbs + 17.5 lbs
Δ 40 lbs + 20 lbs
Bowflex
®
SelectTech
™
Dumbbell
maintenance:
The Bowflex SelectTech Dumbbell is a very low mainte-
nance product. However, there are steps that you should
take to keep the product performing and looking its
very best.
1. Should your SelectTech Dumbbell 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 Dumbbell 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”.
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 Bowflex directly for service.
WARNING
This is just one example of the off-
set weight settings you may use. The
weight combinations and totals are
quite extensive given the adjustment
options of the SelectTech
™
Dumbbell.