Bowflex SelectTech BD552 User manual

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A
B

22.8cm
9.0”
43.0cm
16.9”
21.2cm
8.3”
C
A
B
F
F
E
D
D

Notice:
Figure 1
Figure 2

D
All locki g t abs (D) m ust poi t out w ard.
D
D
Correct —tabs (D) poi t out w ard. I correct —tab reversed.

Exam ple of offset w eight setti gs.

5I dicates w eight setti g o adjustme t k ob
7.5 6.25
10 7.5 8.75
12.5 8.75 10 11.25
15 10 11.25 12.5 13.75
17.5 11.25 12.5 13.75 15 16.25
20 12.5 13.75 15 16.25 17.5 18.75
22.5 13.75 15 16.25 17.5 18.75 20 21.25
25 15 16.25 17.5 18.75 20 21.25 22.5 23.75
30 17.5 18.75 20 21.25 22.5 23.75 25 26.25 27.5
35 20 21.25 22.5 23.75 25 26.25 27.5 28.75 30 32.5
40 22.5 23.75 25 26.25 27.5 28.75 30 31.25 32.5 35 37.5
45 25 26.25 27.5 28.75 30 31.25 32.5 33.75 35 37.5 40 42.5
50 27.5 28.75 30 31.25 32.5 33.75 35 36.25 37.5 40 42.5 45 47.5
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
5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5
Offset w eight select io s.

• The V-shape “step-i ” desig allows the user to mai tai proper upper body positio while lifti g or replaci g the dumbbells
• The dumbbell ha dles are positio ed i a atural orie tatio providi g a comfortable a d secure lifti g positio .
• Large adjustable stabilizer feet assure maximum stability.
• I cludes wheels for easy tra sport.
• I cludes faste i g straps to secure dumbbells to the base.
• I tegrated towel rack.
• Dime sio s (without dumbbells): 27.75” L x 20.5” W x 24.5” H (70.5 cm x 52 cm x 62.2 H cm)

• Grab the dumbbell with both
ha ds a d sta d with you feet
slightly wider tha shoulder
width apart.
• Slightly rotate your hips outward,
feet a d k ees should be li ed
up i that outward positio as
well.
• Stabilize your torso by lifti g your
chest, tighte i g your abs a d
mai tai i g a slight arch i your
lower back.
• U der co trol, slowly squat dow
by sticki g the hips back as the
k ees start to be d.
• Keep the chest up a d the back
flat as the hips co ti ue to move
backward.
• Lower to approximately
90 degrees at the k ees, u less
otherw ise determi ed.
• Retur to the starti g positio .
• Do ot lockout the k ees at the
top of the squat.
• Sta d w ith your feet about
shoulder width apart, feet faci g
straight forward.
• Hold the dumbbells at your sides
with your palms faci g i .
• Keep your chest lifted, abs tight
a d a slight curve i your lower
back.
• Slowly rise up o the balls of
your feet, lifti g your heels as
high as you ca off the floor.
• Slowly retur to the starti g
positio , keepi g te sio o the
calf muscles.
Quadriceps, glutes, hamstri gs a d
adductors
• Keep the k ees poi ted i the same
directio as the toes.
• Keep the head a d eck i li e with
the tru k.
• Pay close atte tio to all alig me t
a d stabilizatio issues o every part
of each a d repetitio .
Gastroc emius a d soleus
• Do ot cha ge your hip or k ee
positio duri g the exercise.
• Rise up as high as you ca ,
mai tai i g your bala ce, o the
balls of your feet.
Note: Optio al accessories show i
photos.

• Sta d w ith your feet approximately
shoulder width apart.
• Hold the dumbbells dow i fro t
of your thighs w ith your palms
faci g back.
• Sta d with a very slight be d at
the k ees.
• Keep the chest lifted, abs tight a d
a very slight arch i your lower
back.
• Mai tai i g your k ee positio ,
slow ly be d forward at the hips
movi g your butt backward.
• Stop as your hamsti gs begi
to get taut a d before your back
begi s to rou d.
• Co ce trate o te si g your
hamstri gs to pull you back up to
the starti g positio .
• Sta d with o e foot forward a d
o e foot backward i a positio
so whe you move to the
bottom of the lu ge, your fro t
foot is u der your k ee a d your
back k ee is directly u der you
hip.
• Hold the dumbbells at your sides
with your palms faci g i ward.
• Keep the chest lifted, abs tight
a d a slight arch i the lower
back.
• Slowly lower your body be di g
at both k ees, simulta eously
keepi g the fro t k ee i li e
with the toes.
• M ove dow a d stop just before
the back k ee is goi g to touch
the floor.
• Reverse the motio a d come
back up to the starti g positio .
Quadriceps, glutes, hamstri gs a d
adductors
• Place feet i a positio so that whe
you lu ge dow , your fro t foot is
directly u der your k ee a d your
back leg li es up u der your hip.
• Keep your head a d chest lifted, with
a slight arch i the lower back duri g
the moveme t.
• Do o ly o e side to fatigue, the
switch to the other side.
Hamstri gs, glutes a d spi al erectors
• Your torso should move from
sta di g vertical to lea i g forward
at the hips without rou di g
your spi e duri g a y part of the
moveme t.
• Keep the k ees slightly be t.
• O ly move as far as you ca
correctly.
• It is critical that you keep the chest
lifted a d do ot allow your spi e
to rou d at a y time duri g the
moveme t.

• Sta d w ith your feet together.
• Hold the dumbbells at your sides
with your palms faci g i ward.
• Keep the chest lifted, abs tight
a d a slight arch i the lower
back.
• I itiate the moveme t by
tighte i g your glutes a d slowly
pivoti g your leg from your hip.
Move your e tire leg backward,
keepi g your k ee steady at a
90 degree a gle.
• Slowly move your leg as far as
you ca , without allowi g a y
moveme t at the waist, k ee or
lower back.
• Slowly retur to start positio .
Quadriceps, glutes, hamstri gs a d
adductors
• Place feet i a positio so that whe
you lu ge back, your fro t foot is
directly u der your k ee a d your
back leg li es up u der your hip.
• Keep your head a d chest lifted, with
a slight arch i the lower back duri g
the moveme t.
• Do o ly o e side to fatigue a d the
switch to the other side.

Pectoralis major, deltoids a d triceps
I cli ed to 45 degrees
• M ai tai a 60-90 degree a gle
betwee your upper arms a d torso
at the start of the motio a d slightly
more tha 90 degrees from your
torso at the top.
• Keep k ees be t so your feet are
positio ed flat o the floor directly
u der your k ees.
• Do ot let your elbows travel behi d
your shoulders whe you are
loweri g the dumbbells.
• Keep shoulder blades pi ched
together a d mai tai good spi al
alig me t.
• Keep your arms directly i li e w ith
the dumbbell over your wrists a d
elbows.
• Grab the dumbbells a d lie back o the
be ch.
• Be d your elbows back, keepi g your
arms at approximately
60-90 degrees away from your sides,
a d your elbows equal to your shoulder.
• Raise your chest, pi ch your shoulder
blades together a d mai tai a
comfortable arch i your lower back.
• Slowly press the dumbbells
upward, straighte i g your arms
while movi g the dumbbells
toward each other, directly over the
ce ter of your chest.
• Do ’t lock out your elbows, keep
the te sio o the chest.
• Slowly retur to the starti g
positio , keepi g your w rists
steady a d your moveme ts slow
a d co trolled.
Pectoralis major, deltoids a d triceps
Flat
• M ai tai a 60-90 degree a gle
betwee your upper arms a d torso
at the start of the motio , a d a 90
degree a gle from your torso at the
top.
• Keep k ees be t so your feet are
positio ed flat o the floor directly
u der your k ees.
• Do ot let your elbows travel behi d
your shoulders whe you are
loweri g the dumbbells.
• Keep shoulder blades pi ched
together a d mai tai good spi al
alig me t.
• Grab the dumbbells a d lie back o
the be ch.
• Be d your elbows back keepi g your
arms at approximately 60-90 degrees
away from your sides, a d your
elbows equal to your shoulder.
• Keep your arms directly i li e w ith
the dumbbell, over your wrists a d
elbows.
• Raise your chest, pi ch your shoulder
blades together a d mai tai a
comfortable arch i your lower back.
• Slowly press the dumbbells
uprward, straighte i g your arms
while movi g the dumbbells
toward each other, directly over
the ce ter of your chest.
• Do ’t lock out your elbows, keep
the te sio o the chest.
• Slowly retur to the starti g
positio , keepi g your w rists
steady a d your moveme ts
slow a d co trolled.

• Grab the dumbbells a d lie back o the
be ch.
• Rotate your upper arms away from your
torso so that your elbows a d palms are
poi ti g upward.
• M ai tai a slight be d at the elbow a d
stabilize your wrist i a eutral positio .
• Raise your chest, pi ch your shoulder
blades together a d mai tai a
comfortable arch i your lower back.
• Slowly move the dumbbells
forward, the upward, keepi g
your arms stable at the elbow.
Move the dumbbells toward each
other directly over the ce ter of
your upper chest.
• Keep the te sio o the chest
throughout the moveme t.
• Slowly retur to the starti g
positio .
• Grab the dumbbells a d lie back o
the be ch.
• Rotate your upper arms away from
your torso so that your elbows a d
palms are poi ti g upward.
• M ai tai a slight be d at the elbow
a d stabilize your wrist i a eutral
positio .
• Raise your chest, pi ch your
shoulder blades together a d
mai tai a comfortable arch i your
lower back.
• Slowly move the dumbbells
forward, the upward, keepi g
your arms stable at the elbow,
while movi g the dumbbells
toward each other directly over
the ce ter of your chest.
• Keep the te sio o the chest
throughout the moveme t.
• Slowly retur to the starti g
positio , keepi g your w rists
steady a d your moveme t slow
a d co trolled.
Pectoralis major a d deltoids
Flat
• M ai tai a 60-90 degree a gle
betwee your upper arms a d torso
at the start of the motio , a d slightly
more tha 90 degrees from your
torso at the top.
• Keep k ees be t so your feet are
positio ed flat o the floor directly
u der your k ees.
• Do ot let your elbows travel behi d
your shoulders whe you are
loweri g the dumbbells.
• Keep shoulder blades pi ched
together a d mai tai good spi al
alig me t.
Pectoralis major a d deltoid
I cli ed 45 degrees
• M ai tai a 60-90 degree a gle
betwee your upper arms a d torso
at the start of the motio , a d slightly
more tha 90 degrees from your
torso at the top.
• Keep k ees be t so your feet are
positio ed flat o the floor directly
u der your k ees.
• Do ot let your elbows travel behi d
your shoulders whe you are
loweri g the dumbbells.
• Keep shoulder blades pi ched
together a d mai tai good spi al
alig me t.

• Grab the dumbbells a d lie back
o the be ch.
• Be d your elbows back, keepi g
your arms at approximately
60-90 degrees away from your
sides, a d your elbows equal to
your shoulder.
• Raise your chest, pi ch your
shoulder blades together a d
mai tai a comfortable arch i
your lower back.
• Slowly press the dumbbells
upward, straighte i g your arms
while movi g the dumbbells
toward each other, directly over
the ce ter of your chest.
• Do ’t lock out your elbows, keep
the te sio o the chest.
• Slowly retur to the starti g
positio , keepi g your wrists
steady a d your moveme ts
slow a d co trolled.
Pectoralis major, deltoids a d triceps
Decli ed
• M ai tai a 60-90 degree a gle
betwee your upper arms a d torso
at the start of the motio , a d 90
degree a gle from your torso at the
top.
• Keep k ees be t so your feet are
positio ed flat o the floor directly
u der your k ees.
• Do ot let your elbows travel behi d
your shoulders whe you are
loweri g the dumbbells.
• Keep shoulder blades pi ched
together a d mai tai good spi al
alig me t.
• Keep your arms directly i li e with
the dumbbell over your wrists a d
elbows.