provided by the SelectTech™ 220.
The dumbbell weight has been set to 10 lbs on one side and 20 lbs on the other. The total weight of the dumbbell is therefore 15 lbs. This 15 lb dumbbell has the weight distrib- uted such that there are 5 lbs on one side and 10 lbs on the other for a total of 15 lbs.
With the dumbbell weight configured as defined above, the user should grip the dumbbell with 10 lbs on the thumb side of the hand and the 20 lbs on the little finger side of the hand.
Start the biceps curl with a neutral wrist and forearm posi- tion (palm facing leg). As the curl progresses from the start to finish position, the wrist should be rotated progressively outward (palm up). During this curl the user will be lifting the weight of the dumbbell (15 lbs) with the biceps but also lifting the offset weight of 5 lbs with wrist rotation (supina- tion). Unlike a conventional dumbbell that is balanced end to end, this offset weight will require more muscle activation and therefore develop the forearm and wrist.
Below you will find some helpful charts that will provide the total dumbbell weight for various combinations of weight
This is just one example of the off- settings.
set weight settings you may use. The weight combinations and totals are quite extensive given the adjustment options of the SelectTech™ 220.
2.5 | 2.5 |
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5 | 3.25 | 5 |
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7.5 | 5 | 6.25 | 7.5 |
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10 | 6.25 | 7.5 | 8.75 | 10 |
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12.5.5 | 7.5 | 8.75 | 10 | 11.25 | 12.5 |
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15 | 8.75 | 10 | 11.25 | 12.5 | 13.75 | 15 |
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17.5 | 10 | 11.25 | 12.5 | 13.75 | 15 | 16.25 | 17.5 |
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20 | 11.25 | 12.5 | 13.75 | 15 | 16.25 | 17.5 | 18.75 | 20 |
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Use the matrix above to quickly determine the offset weight selection total for your dumbbell
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