How To Use Bowflex Dumbbells

If you’ve just brought home a set of Bowflex dumbbells, you might be wondering how to use them effectively. Learning how to use Bowflex dumbbells is simpler than it seems, and this guide will walk you through everything from setup to advanced workouts.

These adjustable dumbbells are a fantastic space-saver, replacing an entire rack of weights. With a few simple steps, you can adjust the weight and get started on building strength from the comfort of your home.

Before you start lifting, it’s crucial to understand your equipment. Bowflex SelectTech dumbbells work on a dial system. Each dumbbell has a series of numbered plates that are engaged or disengaged when you turn the dial to your chosen weight setting.

Setting Up Your Dumbbells for the First Time

First, place the dumbbells on the included stand or on a flat, stable surface. Never try to adjust them while they’re in the air. The stand protects your floors and makes the adjustment process much easier and safer.

Check that the dial turns freely. You should here a slight click as you rotate it through the numbers. If the dial is stuck, don’t force it; consult the manual for troubleshooting.

The Step-by-Step Adjustment Process

Follow these steps every time you need to change the weight:

Place the dumbbell securely on its stand or a level surface.
Look at the dial on each end. Ensure both are set to the same number.
Rotate the dial to the desired weight number. The numbers usually correspond to pounds (e.g., 5 = 5 lbs).
Listen for a click, indicating the plates are locked in.
Lift the dumbbell straight up. Do not tilt it or shake it during lifting.
To put it down, lower it straight back to the stand and then turn the dial.

Essential Safety Tips

Safety should always be your top priority. Ignoring these rules can lead to damage of your equipment or, worse, personal injury.

Always adjust on a flat surface. The mechanism requires stability to lock correctly.
Never drop the dumbbells. The internal components are precise and can break.
Keep the dials clean. Avoid getting dust, chalk, or liquid in them.
Use both hands. When picking up or setting down the dumbbell, use both hands for control.
Start light. If you’re unsure of your strength, begin with a lower weight to practice form.

Basic Exercises to Get You Started

Now that you know how to adjust them, let’s put your Bowflex dumbbells to work. These foundational exercises target major muscle groups.

Upper Body Exercises

Dumbbell Press: Lie on a bench or floor, press weights straight up from your chest. Works chest and triceps.
Bent-Over Row: Hinge at your hips, back flat, and pull the weights to your torso. Great for your back.
Shoulder Press: Sit or stand, press the weights from shoulder height to above your head.
Bicep Curls: Stand tall, curl the weights from your thighs to your shoulders. Keep your elbows still.
Tricep Extensions: Hold one weight with both hands, extend it overhead. Targets the back of your arms.

Lower Body Exercises

Goblet Squats: Hold one dumbbell vertically at your chest, squat down as if sitting in a chair.
Dumbbell Lunges: Hold a dumbbell in each hand, step forward and lower your back knee toward the floor.
Romanian Deadlifts: With a slight bend in your knees, hinge at the hips to lower the weights down your legs.

Full Body & Core

Renegade Rows: Start in a high plank with hands on the dumbbells, row one weight to your side while balancing.
Weighted Sit-Ups: Hold a single dumbbell at your chest during a sit-up for added resistance.

Creating an Effective Workout Routine

Random exercises won’t give you the best results. A structured plan is key. Here’s a simple template to follow.

For beginners, aim for two to three full-body workouts per week, with at least one day of rest in between. This allows your muscles time to recover and grow stronger.

A sample workout might look like this:

Goblet Squats: 3 sets of 10 reps
Dumbbell Press: 3 sets of 10 reps
Bent-Over Rows: 3 sets of 10 reps
Lunges: 3 sets of 10 reps per leg
Plank: 3 sets, hold for 30 seconds

Choose a weight that makes the last two reps of each set challenging but doable with good form. As you get stronger, you can increase the weight or the number of reps.

Maintenance and Care for Longevity

Your Bowflex dumbbells are an investment. Proper care will ensure they last for years. Wipe them down with a dry cloth after each use to remove sweat and moisture.

Periodically, you can use a slightly damp cloth for a deeper clean, but avoid any direct contact with the dial mechanism. Store them on their stand in a dry area, away from extreme temperatures.

If a dial becomes stiff or the plates don’t seem to lock, refer to the user manual. Sometimes a simple reset of the plates can fix minor issues. Never try to take the dumbbell apart yourself, as this will void the warranty.

Common Mistakes to Avoid

Even with the best intentions, it’s easy to fall into bad habits. Being aware of these common errors will improve your workouts.

Using Momentum: Swinging the weights to complete a rep means the weight is to heavy. Reduce it.
Poor Range of Motion: Not going through the full movement (like squatting deep enough) reduces effectiveness.
Rushing: Perform each rep with control, both on the lift and the lowering phase.
Neglecting Form: If your back is rounding during a row, stop. Form is more important than heavy weight.
Inconsistent Breathing: Exhale during the hardest part of the lift (the exertion), inhale on the return.

Progressing with Your Bowflex Dumbbells

To keep seeing results, you need to challenge your muscles. This is called “progressive overload.” The simplest way is to increase the weight on your dumbbells when an exercise becomes to easy.

If you’ve mastered 20-pound curls for 12 reps, try moving up to 25 pounds for 8 reps. You can also increase the number of sets or reps, or decrease your rest time between sets. Keeping a workout log can help you track your progress over weeks and months.

FAQ Section

How do you adjust Bowflex SelectTech dumbbells?
You adjust them by placing them on a flat surface, turning the dial to the desired weight number until it clicks, and then lifting them straight up. Always adjust before lifting.

Can you drop Bowflex adjustable dumbbells?
No, you should never drop them. The internal locking mechanism can be damaged. Always lower them with control back to the stand or floor.

What’s the weight range for Bowflex dumbbells?
It varies by model. Common ranges are 5 to 52.5 pounds per dumbbell or 10 to 90 pounds. Check your specific model’s details.

Why won’t my Bowflex dumbbell dial turn?
Ensure it’s on a flat surface. If it’s still stuck, a plate inside may be misaligned. Try gently shaking it while turning the dial, or consult the manual for a reset procedure.

Are Bowflex dumbbells good for beginners?
Yes, they are excellent. The easy adjustment lets beginners start light and safely learn form before moving to heavier weights, all with one compact set.

How do I clean my Bowflex weights?
Wipe the exterior with a dry or slightly damp cloth. Avoid getting water or cleaners into the dials or the seam between the plates.

Starting with your Bowflex dumbbells might feel unfamiliar, but with consistent practice, the adjustment becomes second nature. Focus on mastering your form with lighter weights first, and the strength gains will follow. Remember, the best workout is the one you do safely and consistently.