Bowflex BD1090 manual 17.5

With the dumbbell weight configured as defined above, the user should grip the dumbbell with 20 lbs on the thumb side of the hand and the 30 lbs on the little finger side of the hand.

Start the biceps curl with a neutral wrist and forearm position (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 (25 lbs) with the biceps but also lifting the offset weight of 5 lbs with wrist rotation (supination). 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 combina- tions of weight settings.

This is just one example of the offset weight settings you may use. The weight combinations and totals are quite extensive given the adjust- ment options of the SelectTech® Dumbbell.

10 Indicates weight setting on adjustment knob

1512.5

20	15	17.5
25	17.5	20	22.5
30	20	22.5	25	27.5
35	22.5	25	27.5	30	32.5
40	25	27.5	30	32.5	35	37.5
45	27.5	30	32.5	35	37.5	40	42.5
50	30	32.5	35	37.5	40	42.5	45	47.5
55	32.5	35	37.5	40	42.5	45	47.5	50	52.5
60	35	37.5	40	42.5	45	47.5	50	52.5	55	57.5
65	37.5	40	42.5	45	47.5	50	52.5	55	57.5	60	62.5
70	40	42.5	45	47.5	50	52.5	55	57.5	60	62.5	65	67.5
75	42.5	45	47.5	50	52.5	55	57.5	60	62.5	65	67.5	70	72.5
80	45	47.5	50	52.5	55	57.5	60	62.5	65	67.5	70	72.5	75	77.5
85	47.5	50	52.5	55	57.5	60	62.5	65	67.5	70	72.5	75	77.5	80	82.5
90	50	52.5	55	57.5	60	62.5	65	67.5	70	72.5	75	77.5	80	82.5	85	87.5
	10	15	20	25	30	35	40	45	50	55	60	65	70	75	80	85	90

Use the matrix above to quickly determine the offset weight selection total for your dumbbell.