Offset weight selection

WARNING

Do not intentionally engage the locking mechanism and attempt to lift the entire dumbbell via the grip. The dumbbell should only be lifted by using the lift handles molded into the base assembly.

DANGER

If the dumbbell locking mechanism fails to perform

in accordance with the test procedure above,

do the following things:

1.Discontinue use of the product immediately until proper service can be provided.

2.Contact your Bowflex® retailer or contact Nautilus, Inc. directly by phone

at 1-800-605-3369 for service.

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 num- ber 20. By selecting the same number on both sides of the dumbbell, you will replicate a common dumbbell, this is to say, a balanced dumbbell with equal weight on both sides. While this is the most common form of weight selection and will be used in the vast majority of workouts, the Bowflex® SelectTech™ 220 dumbbell offers a useful and unique work- out alternative known as offset weight selection. Offset weight selection involves using a different weight setting on one side of the dumbbell relative to the other. Doing so can be a powerful muscle development tool during certain

workouts, such as the biceps curl. The SelectTech™ 220 functions exactly the same way whether you have selected balanced or offset weights. The only exception is that when you are using offset weights, you must return the dumbbell to the base in the same orientation that you removed it. When you have offset weight selection the combination of weight plates selected will not be the same on both sides of the dumbbell. You must therefore make certain to return the dumbbell to the base in the same orientation in which it was removed, in order for the weight plates to settle back into the corresponding vacant slots in the dumbbell base.

Example of offset weight selection workout

Performed traditionally, dumbbell curls strengthen the biceps, but do little for the forearm muscles that assist in supination and pronation of the wrist. Supination and pronation are terms describing a rotating motion of the wrist. For example, turning a doorknob and turning your key in your car’s ignition are examples of supination and pronation. When using your right hand, turning a doorknob clockwise would be the supination direction, while counter-clockwise would be the pronation direction (directions are reversed for left-handed motion). Whether you are training for a specific sport, or just training to become stronger and improve activi- ties of daily living, training your forearm muscles that are involved in supination and pronation can be beneficial.

These dumbbells allow you to train differently than traditional dumbbells. By using different weight settings on either side of the dumbbells, you can use those supination/ pronation muscles during your curls. Using more weight on the thumb side of the dumbbell will improve pronation strength, while more weight on the little finger side will improve supination strength. Not only will you be strength- ening your biceps, but also you can become stronger in activities involving rotation of the wrist!

The following example of a Biceps Curl using offset weight is a good demonstration of the superior muscle development

	Side 1	Side 2	Total dumbbell weight
Weight settings selected	10 lbs	20 lbs	15 lbs
Weight Difference		10 lbs
Weight Distribution	5 lbs	10 lbs	7.5 lbs
Weight offset		+ 5 lbs