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Bowflex BD1090 - page 1
1 0 9 0 D U M B B E L L S O w n e r ’ s M a n u a l Patent #6,422,979 other USA and Foreign Patents Pending Model: BD1090 PN 0 0 1-6921 Rev B (12/20/2006) ...
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Bowflex BD1090 - page 2
Important Saf ety Instr uctions............................... 1 Safety Warning Label Information ........................... 1 Product Specifications ..................................................... 2 SelectT ech ® Operation ........................................... 3 Getting to know your Nautilus® SelectT ech ® Dumbbells ............... ...
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Bowflex BD1090 - page 3
1 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. T eenagers under the age of 18 must always have parental supervision and instruction on the use ...
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Bowflex BD1090 - page 4
2 Product Specifications DIMENSIIONS: 17.5” L x 9.5” W x 10” H (44.4 cm x 24.2 cm x 25.3 cm) ASSEMBLED UNIT WEIGHT : 98 lbs (44.5 kg) SHIPPING PACKAGE WEIGHT : 105 lbs (47.6 kg) 444 253 242 (ANDLEGRIP LBPLATE LBPLATE LBPLATE LBPLATE LBPLATE LBPL ...
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Bowflex BD1090 - page 5
3 Getting to know your Bowflex ® SelectT ech ® Dumbbells The Bowflex ® SelectT ech ® dumbbells are shipped fully assembled, one dumbbell to a box. After carefully remov- ing 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 dumb ...
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Bowflex BD1090 - page 6
4 Understanding and testing the locking mechanism function The Bowflex ® SelectT ech ® 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 a ...
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Bowflex BD1090 - page 7
5 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, 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 d ...
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Bowflex BD1090 - page 8
6 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 rot ...
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Bowflex BD1090 - page 9
7 The chart to the right is a quick reference to determine the amount of weight offset to one side of the dumbbell. 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. Bowflex ® ...
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Bowflex BD1090 - page 10
8 C he c k o ut t he s el ec ti on o f p ro d uc t s a v ai la bl e a t ww w .b o wf l ex s el e ct te ch .c o m Bowflex ® SelectT ech ® 2-in-1 Dumbbell Stand (optional) - Model BDS1642 This attractive stand features an ergonomic design to enhance the functionality of the SelectT ech ® Dumbbell. • The V -shape “step-in” design allows the u ...
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Bowflex BD1090 - page 11
9 T roubleshooting guide Problem Solution Dumbbell handle does not fully insert into base when no plates are se lec ted (ha ndl e ha s no pl at es at tac hed ). 1. Make certain that both adjustment knobs are set directly to the number 10. 2. Make certain that all of the weight plates have the “selection tongue” facing away from the dumbbell gri ...
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Bowflex BD1090 - page 12
10 Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Chest Press Overhead Press Lying T riceps Extension Overhead T riceps 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 T runk Rotation ...
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Bowflex BD1090 - page 13
11 Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise Overhead T riceps Extension T riceps Kickback Wide Row 60d Incline Curl Scott Curl Workout 6 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Wide Squat Calf Raise Ab Crunch Lying T runk Rotation Workout 7 Set #1 Set #2 Set #3 Weight ...
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Bowflex BD1090 - page 14
Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying T runk Rotation Workout 11 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Chest Press 60d Incline Press Lying T riceps Extension 60d Incline T riceps Extension Single Arm Row Standing Curl 60d Incline Cur ...
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Bowflex BD1090 - page 15
13 Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Seated Overhead Press Lying T riceps Extension Overhead T riceps Extension Single Arm Row Rear Delt Row Standing Curl Scott Curl Workout 16 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Wide Squat Reverse Lunge Calf Raise Reverse Crunch Lying ...
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Bowflex BD1090 - page 16
14 SELECT TECH MENU PLAN For Females Y ou may choose plan A, B, C or D for each meal or snack BREAKFAST : 300-335 calories A. 1/2 New Y ork style bagel (125) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1/2 ser ving of Champion Metabolol II ® (130) 1 cup of 1% milk (200) C. 1 cup of Honey Nut Cheerios ® (1 ...
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Bowflex BD1090 - page 17
15 SELECT TECH MENU PLAN For Males Y ou may choose plan A, B, C or D for each meal or snack BREAKFAST : 455-490 calories A. 1 New Y ork style bagel (250) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1 ser ving of Champion Metabolol II ® (260) 1 cup of 1% milk (200) C. 2 cups of Honey Nut Cheerios (230) 3/4 ...
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Bowflex BD1090 - page 18
16 Leg Exercises Wide Squats ST ART ACTION ST ART • Grab the dumbbell with both hands and stand with your feet slightly wider than shoulder width apart. • Slightly rotate your hips and legs outward, so that your feet and knees are lined up pointing outward. • Stabilize your torso by lifting your chest, tightening your abs, and maintaining a s ...
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Bowflex BD1090 - page 19
17 Leg Exercises Stationary Lunges Stiff-leg Dead Lift ST ART ACTION ST ART • Stand with your feet approximately shoulder width apart • Hold the dumbbells down in front of your thighs with your palms facing back. • Stand with a very slight bend at the knees. • Keep the chest lifted, abs tight and a very slight arch in your lower back. • M ...
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Bowflex BD1090 - page 20
18 Leg Exercises Reverse Lunge ST ART ACTION ST ART • Stand with your feet together . • Hold the dumbbells at your sides with your palms facing inward. • Keep the chest lifted, abs tight, and a slight arch in the lower back. • Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg ba ...
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Bowflex BD1090 - page 21
19 Chest Exercises Flat Chest Press Incline Chest Press ST ART ACTION Muscles worked Pectoralis major , deltoids and triceps Bench position Inclined to 45 degrees Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion and slightly more than 90 degrees from your torso at the top. • Keep knees be ...
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Bowflex BD1090 - page 22
20 Chest Exercises Flat Chest Fly Incline Chest Fly ST ART ACTION ST ART • Grab the dumbbells and lie back on the bench. • Rotate your upper arms away from your torso so that your elbows and palms are pointing upward. • Maintain a slight bend at the elbow and stabilize your wrist in a neutral position. • Raise your chest, pinch your shoulde ...
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Bowflex BD1090 - page 23
21 Chest Exercises Decline Chest Press ST ART ACTION ST ART • Grab the dumbbells and lie back on the bench. • Bend your elbows back, keeping your arms at approximately 60-90 degrees away from your sides, and your elbows equal to your shoulder . • Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your low ...
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Bowflex BD1090 - page 24
22 Arm Exercises Standing Curls Concentration Curls ST ART ACTION ST ART • Sit on the bench sideways and place your feet flat on the floor slightly wider than shoulder width. • Grab the dumbbell and rest the back of your upper arm against the inside of your leg just above the knee. • The arm holding the dumbbell should be slightly bent, maint ...
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Bowflex BD1090 - page 25
23 Arm Exercises Incline Bench Curls Scott Curls — Standing Concentration Curls ST ART ACTION ST ART • Grab the dumbbell and rest the back of your upper arm against the upper portion of the bench pad. • The arm holding the dumbbell should be slightly bent, maintaining tension on the biceps. • Place the other arm between the bench and the up ...
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Bowflex BD1090 - page 26
24 Arm Exercises Overhead T riceps Extension T riceps Kickback ST ART ACTION ST ART • Kneel with one leg on the bench, bend for ward at the hips, and place one hand on the bench. • Support yourself with one arm on the bench and hold the dumbbell with the other with your palm facing in. • Keeping your elbow bent, bring your upper arm to your s ...
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Bowflex BD1090 - page 27
25 Arm Exercises L ying T riceps Extension Hammer Curls ST ART ACTION ST ART • Stand with your feet shoulder width apart and knees slightly bent. • Grab the dumbbells with your palms facing inward toward each other . • Stabilize the hips, knees and spine. • Curl the dumbbells for ward, then upward, then in toward the shoulder , keeping the ...
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Bowflex BD1090 - page 28
26 Back Exercises Single Arm Row — Alternating Rows Wide Rows ST ART ACTION ST ART • While standing holding the dumbbells, lean for ward at the hip allowing the arms to extend directly in line with the resistance. • Keep your spine in a stable position. • Rotate the shoulder so that your palms are facing behind you. • Allow your arms to b ...
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Bowflex BD1090 - page 29
27 Back Exercises Dead Lifts ST ART ACTION ST ART • Position your feet in line with the dumbbell about shoulder width apart. • Point your toes outward slightly and direct the thighs to the same outward angle as the feet. • Hold the dumbbells with your palms facing backward. • Under control, slowly squat down by sticking the hips out as the ...
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Bowflex BD1090 - page 30
28 Abdominal Exercises Ab Crunch Reverse Crunch ST ART ACTION ST ART • Lie on your back with your head resting on the bench. • Bend your knees fully . • Note your head and knee positions, and maintain throughout the exercise. • Reach over the head and grasp the bench with each hand. • Relax the neck. • Tighten your abs and slowly curl y ...
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Bowflex BD1090 - page 31
29 Abdominal Exercises L ying T runk Rotation T wisting Side Crunch ST ART ACTION ST ART • Lie back flat on the bench and place one hand behind the head of the involved side. • Place legs behind the roller pads for added support, as shown. • Y our back can start flat against the bench or in a normal arch. • Tighten your abs and move in a di ...
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Bowflex BD1090 - page 32
30 Abdominal Exercises L ying Leg Raise ST ART ACTION ST ART • Lie on your back with your head resting on the bench. • Tighten your abs and flatten your back against the bench. • Bend your knees and hips to 90 degrees. • Reach to the side and grasp the bench with each hand. • Relax the neck. • Tighten your abs and slowly extend your hip ...
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Bowflex BD1090 - page 33
31 Shoulder Exercises Standing Shoulder Press Lateral Raise ST ART ACTION ST ART • Grab the dumbbells with the palms facing each other . • Stand with your feet slightly wider than shoulder width apart. • Maintain an erect spinal alignment with the chest lifted, abs tight and a slight curve in the lower back. • Raise arms directly outward, t ...
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Bowflex BD1090 - page 34
32 Shoulder Exercises Seated Overhead Press Front Raise ST ART ACTION ST ART • Grab the dumbbells and stand up straight. • Feet should be approximately shoulder width a part. • Keep your chest lifted, abs tight and a slight arch in the lower back. • Hold the dumbbells in front of you with your palms facing back. • Keep the arms straight a ...
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Bowflex BD1090 - page 35
33 Shoulder Exercises Rear Delt Row Shrugs ST ART ACTION ST ART • Grab the dumbbells and stand up straight. • Feet should be approximately shoulder width a part. • Keep your chest lifted, abs tight and a slight arch in the lower back. • Hold the dumbbells naturally to your sides. • Raise your shoulders toward the back of your head, making ...
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Bowflex BD1090 - page 36
34 ...
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Bowflex BD1090 - page 37
35 Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator T eres Flexor Carpi Radialis T ensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris V astus Lateralis V astus Medialis Peroneus Longus Extensor Digitorum Longus T ibialis Anterior Posterior Deltoid Infraspinatus T e ...
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Bowflex BD1090 - page 38
36 W ARRANTY LIMITED W ARRANTY FOR EXERCISE PRODUCTS All Bowflex ® bra nde d ex erci se p rod ucts man ufa ctu red by Nautilius, Inc. are war ran ted to the purchaser to be free from defects in materials and workmanship. W arranty coverage valid to the ori gina l purc hase r o nly an d p roof of p urch ase wil l be requ ired . A ny pro duct so ld ...
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Bowflex BD1090 - page 39
Mr . Mrs. Ms. Miss Customer ID from Invoice Name: Address: Apt. #: City: State: ZIP: Phone number: - E-Mail address: Is this your primary address? Y es No Place of purchase: Date of purchase: Purchaser date of birth: Gender: Male Female Marital status: Married Single Including yourself, total number of people living in your household: (Examples: 01 ...
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Bowflex BD1090 - page 40
WHA T IS COVERED Nautilus, Inc. warrants to the original purchaser of the Bowflex ® unit that the Bowflex ® equipment is free from defects in materials or workman- ship, with the exceptions stated below . This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and ...
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Bowflex BD1090 - page 41
If you need assistance, please hav e both the serial number of your mac hine and the date of purc hase av ailable when you contact the appropriate Nautilus office listed below . WORL D W IDE CUSTOM ER SE RVICE • NO RTH AME RI CA OFFI CE Naut ilus , Inc. World Headquar t ers 16 4 0 0 S .E . Naut ilus Dr ive Van cou ver , Washing t on, US A 9 8 6 ...
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Bowflex BD1090 - page 42
© 2006 Nautilus, Inc. All Rights Reserved. Bowflex, the Bowflex logo and Bowflex SelectT ech are either registered trademarks or trademarks of Nautilus, Inc. Specifications subject to change. Nautilus, Inc., 16400 SE Nautilus Drive, V ancouver , W ashington, USA 98683 1-800-NAUTILUS www .nautilus.com Printed in China ...
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