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Bowflex Dumbbell Routine Workout

by
author image Frank Skerlak
Frank Skerlak owns Optimum Health & Fitness, a personal training studio in Delaware County, Pa. He has earned a B.S. in kinesiology at West Chester University. He was offered the opportunity to intern with the Philadelphia Eagles strength and conditioning team. In 2006 he started to write articles for Philly Fit Magazine, which led to writing for his local community.
Bowflex Dumbbell Routine Workout
Man with a water bottle wiping sweat from his forehead after a workout Photo Credit Wavebreakmedia Ltd/Lightwavemedia/Getty Images

The Bowflex SelectTech Dumbbells offer the exerciser two different types of adjustable dumbbells. The Bowflex SelectTech 552 Dumbbells replace 15 sets of fixed dumbbells with a weight that adjusts from 5 to 52.5 pounds at the turn of a dial. The Bowflex SelectTech 1090 Dumbbells replaces 17 sets of fixed dumbbells with a weight that adjusts from 10 to 90 pounds at the turn of a dial.

Exercises

Step 1

Grab one dumbbell with both hands and stand with the feet slightly wider than shoulder width apart to perform the wide squats. Stick the chest up and out, keep the head and neck in line with the trunk, tighten the abdominals and maintain a slight arch in the lower back. Keep the knees pointed in the same direction as the toes while you breathe in and squat down by pushing the hips back and bending the knees until the thighs are parallel to the floor. Keep the back flat and chest up as the hips move backward. Breathe out and push through the heels to return to the starting position.

Step 2

Stand holding the dumbbells and bend forward at the hips allowing the arms to hang down fully extended to perform wide rows. Position the feet shoulder width apart, keep the chest lifted, abdominals tight and maintain a slight arch in the lower back throughout the entire movement. Breathe out and slowly pull the dumbbells up to the outsides of the upper abdomen. Breathe in and slowly allow the dumbbells to return to the starting position.

Step 3

Stand with feet hip-width apart and knees slightly bent to perform the dumbbell stiff-leg dead-lift. Grasp the dumbbells and position them in front of the thighs. Keep the chest up and out and the shoulders back throughout the entire movement. Breathe in as you bend at the hips and slowly lower the dumbbells until you feel the stretch in the back of the knees. Breathe out as you slowly return to the starting position.

Step 4

Grasp two dumbbells with a neutral grip, palms facing each other, and allow them to hang down at the sides of the body. Bend the elbows slightly and hold this flexed position throughout the exercise. Breathe out as you slowly raise the dumbbells to the sides; the elbows and upper arms should raise together and ahead of the forearms and hands until the arms are parallel to the floor. Breathe in as you slowly allow the dumbbells to lower back to the starting position.

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