So you’ve got a new set of Bowflex SelectTech 552 dumbbells and you’re ready to get started. This guide will walk you through exactly how to use Bowflex SelectTech 552 dumbbells, from unboxing to your first workout, ensuring you set them up safely and correctly.
These adjustable dumbbells are a fantastic space-saving solution, replacing 15 pairs of traditional dumbbells. But if you’ve never used a dial-based system before, it can seem a bit confusing at first. Don’t worry—the setup is straightforward once you know the steps. Let’s get your home gym ready.
How to Use Bowflex SelectTech 552 Dumbbells
Before you begin lifting, you need to master the setup. This section covers the essential steps to prepare your dumbbells for exercise.
Unboxing and Initial Inspection
Start by carefully unboxing your Bowflex SelectTech 552 set. You should find two dumbbell handles, a connecting stand or tray (if included in your package), and an instruction manual. It’s a good idea to check for any shipping damage immediately.
Place all parts on a clean, flat, and stable surface. A firm floor like concrete, hardwood, or a dedicated rubber gym mat is ideal. Avoid carpet if possible, as it can make the dials harder to turn and the base less stable. Give the manual a quick glance—it has useful diagrams.
Understanding the Dial System
Each dumbbell has a series of numbered dials on the side. The numbers correspond to the weight in pounds. The left dial selects weights from 5 to 25 pounds. The right dial selects weights from 30 to 52.5 pounds.
Here’s the key principle: the dials lock specific weight plates onto the handle. When you turn a dial to a number, you’re choosing which plates are securely attached for you to lift. The unselected plates remain on the stand. This is how one dumbbell offers so many options.
Step-by-Step Setup and Adjustment
Follow these numbered steps every time you need to change the weight. Doing it correctly protects the equipment and ensures your safety.
1. Place the dumbbell securely on its stand or tray. Always make adjustments with the dumbbell on a level, supported surface—never in your hand or on your leg.
2. Look at the dial on the side of the dumbbell you wish to adjust. Ensure the dial is clean and free of obstructions.
3. Turn the dial clockwise or counterclockwise until your desired weight number clicks into place and aligns with the selector indicator line. You should feel and hear a distinct click.
4. Repeat this process on the other side of the same dumbbell. Both dials on a single dumbbell must be set to the same weight number. For example, both set to “10” for 10 pounds.
5. Grip the handle firmly and lift the dumbbell straight up out of the stand. Do not twist or rock it out. A smooth, vertical lift is crucial.
6. To lower the weight, return the dumbbell straight down into the stand until it rests fully. Then, you can turn the dials to select a new weight.
Essential Safety and Maintenance Tips
Your Bowflex 552s are built to last, but they require proper care. Ignoring these tips can lead to damage or injury, so please take them seriously.
* Never Drop the Dumbbells: This is the most important rule. The internal mechanism is precise and can break if subjected to impact. Always control the weight down to the stand or to your body.
* Keep the Dials Clean: Dust, sand, and chalk can jam the dial mechanism. Wipe the dumbbells down with a dry cloth after use. Avoid using liquids or sprays directly on the dials.
* Use on a Hard, Level Surface: The stand must be stable. Using it on an uneven or soft surface can cause the dumbbell to tip when you’re selecting weight.
* Check the Clicks: Always verify that the number is perfectly aligned with the indicator line and that you heard the click before lifting. If the dial feels loose or doesn’t click, reseat the dumbbell in the stand and try again.
* Store Properly: When not in use, keep them on their stand in a dry place. Don’t store them dial-side down or stacked under other equipment.
Designing Your First Workout
Now that you know how to adjust them, let’s put them to work. The 552s are versatile for full-body training. Start with a weight that allows you to perform all your reps with good form while still feeling challenged by the last few.
A simple beginner routine could include:
* Upper Body: Dumbbell Chest Press, Seated Shoulder Press, Bent-Over Rows, Bicep Curls.
* Lower Body: Goblet Squats, Dumbbell Romanian Deadlifts, Lunges.
* Core: Weighted Sit-Ups, Russian Twists.
Aim for 2-3 sets of 8-12 repetitions for each exercise. The beauty of the SelectTech system is that you can quickly increase or decrease the weight between exercises with minimal rest. For instance, you might use 30 pounds for rows, then dial down to 20 pounds for curls without missing a beat.
Troubleshooting Common Issues
Even with great care, you might encounter a small problem. Here’s how to handle common ones.
The Dial Won’t Turn or is Stiff
First, ensure the dumbbell is fully seated in the stand. The weight plates need to be resting properly for the dial to engage. If it’s still stiff, check for visible debris around the dial. Gently clean around it with a dry, soft brush. Never force the dial.
Weight Plates Feel Loose or Rattle
This usually means the dial is not set correctly. Lower the dumbbell, reseat it, and make sure the number is clicked perfectly into place. A slight rattle when walking with the dumbbell can be normal, but there should be no play in the plates during an exercise.
Uneven Weight Selection
Remember, you must set both dials on one dumbbell to the same number. If one side is set to 15 and the other to 20, the weight distribution will be off and could be dangerous. Always double-check both sides.
Maximizing Your Investment
To get the most out of your 552s, consistency is key. But here are a few extra ideas. Consider pairing them with a adjustable bench to vastly expand your exercise library, allowing for incline presses, step-ups, and more.
Track your progress. Write down the weights you use for each exercise each week. The easy adjustability makes it simple to try and progress by adding 2.5 or 5 pounds when an exercise starts to feel to easy. Don’t forget to incorporate rest days for muscle recovery.
Frequently Asked Questions (FAQ)
Q: How much weight do the Bowflex 552 dumbbells go up to?
A: Each dumbbell adjusts from 5 pounds to 52.5 pounds, in increments of 2.5 pounds.
Q: Can I use just one dumbbell at a time?
A: Absolutely. You can use one for unilateral exercises like single-arm rows or carries, while the other remains on the stand.
Q: Why is it important to use the stand?
A: The stand holds the unselected weight plates in place and provides a stable base for adjusting the dials safely. It’s an integral part of the system’s function.
Q: My Bowflex adjustable dumbbells dial is stuck. What should I do?
A: Don’t force it. Ensure it’s fully seated in the stand, clean the dial area carefully, and contact Bowflex customer support if the problem persists—they have a good warranty.
Q: Are these suitable for beginners?
A: Yes, their wide range and small increments make them excellent for beginners who are still learning what weight they need for different movements.
You now have a complete guide to setting up, using, and maintaining your Bowflex SelectTech 552 dumbbells. By following these steps, you’ll ensure a safe and effective training experience for years to come. Remember, mastering the dial system is the first step, then you can focus on mastering your workouts. Now, go lift.