Bowflex BD1090 manual Arm Exercises, Standing Curls, Concentration Curls

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Arm Exercises

Standing Curls

Muscles worked

Biceps and other elbow flexors

Success tips

•Keep elbows at your sides.

•Keep your wrists straight.

•Keep your trunk muscles tight and maintain a very slight arch in your lower back.

START

FINISH

START

•Hold the dumbbells with your hands facing forward.

•Stand with your upper arms by your sides, lift your chest, tighten your abdominals, and maintain a very slight arch in your lower back.

ACTION

•Curl the dumbbells forward, then upward, and then toward your shoulders while keeping your elbows at your sides and your upper arms completely still.

•Slowly lower to the starting position by performing the same arcing motion.

Concentration Curls

Muscles worked

Biceps and other elbow flexors

Bench position

Flat

Success tips

•Do not rock the upper body while bending the elbow.

•Keep your wrist straight.

•Keep your chest lifted, trunk muscles tight, and maintain a very slight arch in your lower back.

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START

START

•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, maintaining tension on the biceps.

•Maintain a good spinal alignment.

FINISH

ACTION

•Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still.

•Slowly return to the starting position without relaxing the biceps.

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Contents Model BD1090 Table of Contents PrefaceImportant Safety Precautions Product Specifications Getting to know your Bowflex SelectTech Dumbbells Understanding and testing the locking mechanism function FunctionPurpose Offset weight selection Example of offset weight selection workout17.5 Bowflex SelectTech Dumbbell maintenance OffsetPage Troubleshooting guide Problem SolutionSelectTech 6 Week Challenge Page Page Page Select Tech Menu Plan For Males Leg Exercises Wide SquatsCalf Raises Stationary Lunges Stiff-leg Dead LiftReverse Lunge Chest Exercises Flat Chest PressIncline Chest Press Flat Chest Fly Incline Chest FlyDecline Chest Press Arm Exercises Standing CurlsConcentration Curls Incline Bench Curls Scott Curls Standing Concentration CurlsOverhead Triceps Extension Triceps KickbackLying Triceps Extension Hammer CurlsBack Exercises Single Arm Row Alternating RowsWide Rows Dead Lifts Abdominal Exercises Ab CrunchReverse Crunch Lying Trunk Rotation Twisting Side CrunchLying Leg Raise Shoulder Exercises Standing Shoulder PressLateral Raise Seated Overhead Press Front RaiseRear Delt Row ShrugsPage Muscle Chart Warranty Bowflex SelectTech Dumbbells Warranty Registration Card What is Covered Please fold over and tape before mailingImportant contact numbers

BD1090 specifications

The Bowflex BD1090 is a versatile and innovative adjustable dumbbell system designed for fitness enthusiasts seeking a compact and efficient solution for strength training at home. With a remarkable weight range of 10 to 90 pounds per dumbbell, the BD1090 allows users to perform a comprehensive array of exercises that target various muscle groups, making it an essential addition to any home gym.

One of the standout features of the Bowflex BD1090 is its unique adjustment mechanism, which utilizes a simple dial system. This allows users to quickly and easily change weights in a matter of seconds, making it possible to transition smoothly between exercises without the hassle of multiple weights cluttering the workout space. The intuitive design is not only efficient but also enhances the overall user experience by minimizing downtime during workouts.

The BD1090's compact design is another characteristic that sets it apart from traditional dumbbell sets. Each adjustable dumbbell replaces a full set of weights, saving valuable space in your home gym or fitness area. This space-saving feature is particularly beneficial for those with limited room to accommodate extensive gym equipment.

Constructed with durability in mind, the Bowflex BD1090 features a robust build quality that can withstand the rigors of daily use. The weight plates are made from high-quality materials that ensure longevity while maintaining a professional standard, allowing users to train confidently without worrying about wear and tear.

In addition to its impressive physical attributes, the BD1090 is designed to cater to a variety of fitness levels, making it suitable for beginners and experienced lifters alike. With its wide range of adjustable weights, users can gradually increase resistance as they build strength, ensuring a progressive and effective workout routine.

Furthermore, the Bowflex BD1090 is complemented by Bowflex’s reputation for innovation and quality, supported by numerous positive reviews from users who appreciate its functionality and convenience.

In conclusion, the Bowflex BD1090 adjustable dumbbell system stands out for its unique adjustable features, durability, space-saving design, and versatility. Whether you are engaging in strength training, rehabilitation exercises, or general fitness routines, the BD1090 is designed to help you achieve your fitness goals efficiently and effectively.
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