Bowflex BD1090 manual Lying Triceps Extension, Hammer Curls

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Arm Exercises

Lying Triceps Extension

Muscles worked

Triceps

Bench position

Flat

Success tips

•Keep the upper arm motionless.

•Keep the wrists straight.

•Tighten your triceps throughout the exercise and control the motion all the way down.

•Keep the knees bent and the feet planted on the floor directly under your knees.

START

START

•Lie back on the bench with your head supported on the bench.

•Grab the dumbbells and move your upper arm up to a position that your elbow is facing upward and your hands holding the dumbbells are just over your forehead.

•Raise your chest and pinch your shoulder blades together.

•Maintain a very slight arch in the lower back.

FINISH

ACTION

•Keep the upper arms stationary while moving the hands in an arcing motion upward.

•Stop the motion slightly before locking out the elbows. Do not lock out the elbows.

•Slowly reverse the arcing motion back to the starting position.

Hammer Curls

Muscles worked

Biceps, brachioradialis and brachialis

Success tips

•Keep the upper arms motionless and your wrists straight throughout the entire exercise.

•Keep the chest lifted, spine straight, and a slight arch in the low back.

START

FINISH

START

•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.

ACTION

•Curl the dumbbells forward, then upward, then in toward the shoulder, keeping the upper arm completely motionless.

•Keep the palms facing in without rotating the lower arm.

•Slowly move back to the starting position.

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Contents Model BD1090 Preface Table of ContentsImportant Safety Precautions Product Specifications Getting to know your Bowflex SelectTech Dumbbells Understanding and testing the locking mechanism function FunctionPurpose Example of offset weight selection workout Offset weight selection17.5 Offset Bowflex SelectTech Dumbbell maintenancePage Problem Solution Troubleshooting guideSelectTech 6 Week Challenge Page Page Page Select Tech Menu Plan For Males Leg Exercises Wide SquatsCalf Raises Stiff-leg Dead Lift Stationary LungesReverse Lunge Chest Exercises Flat Chest PressIncline Chest Press Incline Chest Fly Flat Chest FlyDecline Chest Press Arm Exercises Standing CurlsConcentration Curls Scott Curls Standing Concentration Curls Incline Bench CurlsTriceps Kickback Overhead Triceps ExtensionHammer Curls Lying Triceps ExtensionBack Exercises Single Arm Row Alternating RowsWide Rows Dead Lifts Abdominal Exercises Ab CrunchReverse Crunch Twisting Side Crunch Lying Trunk RotationLying Leg Raise Shoulder Exercises Standing Shoulder PressLateral Raise Front Raise Seated Overhead PressShrugs Rear Delt RowPage Muscle Chart Warranty Bowflex SelectTech Dumbbells Warranty Registration Card Please fold over and tape before mailing What is CoveredImportant 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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