How to Use Bowflex Adjustable Dumbbells

On this page (9 sections)

1. Which Bowflex adjustable dumbbells do you have?
2. How do you adjust Bowflex adjustable dumbbells?
3. How do you use Bowflex adjustable dumbbells for exercises?
4. What should you check before lifting?
5. How can you practice safely as a beginner?
6. Can another adjustable dumbbell replace a Bowflex set?
7. When should you use a kettlebell instead?
8. How do you care for Bowflex adjustable dumbbells?
9. What is the simplest way to use Bowflex adjustable dumbbells?

To use Bowflex adjustable dumbbells, identify your SelectTech model, place each dumbbell in its base, set the weight dials, and lift only after the unused plates stay secured in the cradle. Follow Bowflex instructions for your exact model before changing weights or starting an exercise.

Bowflex adjustable dumbbells use a dial system to select resistance without keeping a full rack of fixed dumbbells nearby. The main safety rule is simple: adjust the weight while the dumbbell is seated in its base, then lift the handle straight up without forcing the plates.

Which Bowflex adjustable dumbbells do you have?

Check the model name printed on the dumbbells or their documentation before using them. The most common models in this family include Bowflex adjustable dumbbells 552 and Bowflex adjustable dumbbells 1090.

The SelectTech 552 and 1090 are separate models. Their weight settings, plate arrangements, and instructions may not be identical, so don't assume that directions for Bowflex 552 adjustable dumbbells also apply to the 1090.

Look for the model marking on the handle, base, packaging, or manual. If the marking is difficult to read, compare the shape and dial layout with Bowflex's official SelectTech dumbbell support information.

Keep the model name nearby when checking replacement parts or care advice. Our guide to best Bowflex adjustable dumbbell replacement parts can help you organize that search after you confirm the exact model.

How do you adjust Bowflex adjustable dumbbells?

Set both dials to the same weight while each dumbbell rests fully in its base. Turn the selector slowly until the chosen setting lines up with the mark, then lift the handle vertically.

Use this sequence:

1. Place the dumbbell in its matching cradle.
2. Check that the handle is seated and the plates are aligned.
3. Turn the selector to the desired weight.
4. Set the other dumbbell to the same weight if you are using a pair.
5. Lift the handle straight up without twisting or dragging it.
6. Confirm that the unused plates remain in the base.

Never change a dial while the dumbbell is off the cradle. Don't force a selector that stops, skips, or feels blocked.

Put the dumbbell back in its base and check the manual for that model.

A dial setting changes the plates attached to the handle. The plates that remain in the cradle should stay there when you lift, which is why a level base and a straight lift matter.

How do you use Bowflex adjustable dumbbells for exercises?

Choose a weight that lets you control the full movement without swinging, dropping, or losing your grip. Begin with simple exercises such as curls, shoulder presses, rows, lunges, or squats, then change the setting only while the dumbbells are back in their bases.

For a curl, keep your upper arm close to your body and move the forearm under control. For a shoulder press, start with the dumbbells at a comfortable position and avoid forcing the weight overhead if your form changes.

An adjustable-height weight bench can support seated presses.

Rows require a stable stance and a controlled pull toward your torso. Lunges and squats add balance demands, so use a lighter setting until you can keep your knees, feet, and trunk in a steady position.

Use one dumbbell only when the exercise calls for it and the model's instructions allow that setup. For movements that use two dumbbells, match the dial settings so each side receives the same resistance.

The goal is not to turn the dial between every repetition. Finish a set, return the dumbbells to their bases, adjust both sides, and check the selected plates before continuing.

What should you check before lifting?

Inspect the base, handle, dials, and plates before every session. The handle should sit correctly in the cradle, and the selector should move normally at the intended setting.

Keep the base on a level, stable surface. A soft or uneven floor can make seating less reliable and may make the dumbbell harder to lift cleanly.

Check for loose parts, cracks, unusual movement, or plates that do not remain in the cradle. Don't use the dumbbell if the selected weight does not engage correctly.

Keep your hands dry enough to maintain a secure grip. Clear the area around your feet and place the dumbbells down under control instead of dropping them.

If you need a simpler adjustable set with threaded collars, the Amazon Basics Adjustable Dumbbell Hand Weight Set uses plates that slide onto alloy steel handles and secure with collars. It includes 2 dumbbells, a 38-pound total set, and a storage case.

How can you practice safely as a beginner?

Start with a light setting and learn the movement before adding resistance. A weight that feels easy during the first few repetitions may become difficult when balance, range of motion, or fatigue changes.

Keep your back and joints in a position you can control. Move through a comfortable range, breathe steadily, and stop when you cannot keep the planned form.

Use a clear floor area and avoid placing the dumbbells where someone could trip over them. If you train near other people, leave enough space for the full movement.

Adjust the dumbbells between sets, not while they are resting on your body. For example, finish a floor press, place the dumbbells down safely, return them to the bases, and then select the next setting.

Readers comparing equipment for different training styles can also review adjustable dumbbells or kettlebells. A kettlebell has a fixed center of mass, while an adjustable dumbbell changes its resistance through selected plates.

Can another adjustable dumbbell replace a Bowflex set?

Another adjustable dumbbell can replace a Bowflex set if its adjustment method, weight range, and handling suit your workouts. It will not use the same model instructions, so read its own manual before changing settings.

The Lifepro Adjustable Dumbbells & Weights for Home is a quick-adjust option with a dial, alloy steel construction, a textured grip, and a 25-pound pair set. Its weight selection is designed for exercises such as curls, presses, rows, lunges, and squats.

Check whether you are buying a single adjustable dumbbell or a pair before ordering. The product name identifies this option as a 25 lbs Pair Set, so it suits paired movements when you want matching resistance on both sides.

For shoppers comparing dial-based designs, see best dial adjustable dumbbells. If you need a higher maximum setting, our guide to adjustable dumbbells up to 90 lbs explains what to check before choosing a heavier set.

When should you use a kettlebell instead?

Use a kettlebell when the exercise calls for a single fixed weight and a wide handle rather than adjustable plates. It can suit swings, carries, squats, lunges, balance work, cardio training, and endurance exercises.

The Amazon Basics Vinyl Kettlebell is a 15-pound cast iron kettlebell with a pink vinyl coating, a flat base, and a textured, wide, curved handle. Its weight is printed on both sides, and the handle supports one-hand or two-hand use.

A kettlebell does not replace the adjustable feature of Bowflex dumbbells. Choose it when a fixed 15-pound load fits your training plan, and choose adjustable dumbbells when you need to change resistance between exercises.

If resistance bands are also part of your home setup, the home strength equipment buying guide covers how bands fit alongside weights. Read how to anchor resistance bands before attaching bands to a door or another anchor point.

How do you care for Bowflex adjustable dumbbells?

Keep the dumbbells seated in their bases, handle them gently, and follow Bowflex care instructions for cleaning. Avoid dropping them, striking the plates, or forcing the dials.

Keep the adjustment area free of dirt and loose objects. Wipe away sweat after training with a method allowed by the manufacturer, then let the equipment dry before storing it.

Don't carry the dumbbells by a loose plate section. Hold the handle securely, keep the plates aligned, and return the dumbbells to their bases after each session.

Inspect the mechanism regularly, especially if a dial becomes difficult to turn or a plate does not remain in the cradle. Stop using the equipment until you can identify and correct the issue through the model's instructions or qualified support.

What is the simplest way to use Bowflex adjustable dumbbells?

Identify the model, adjust only in the base, lift straight, and use a weight you can control. Those steps apply whether you have Bowflex adjustable dumbbells 552, Bowflex adjustable dumbbells 1090, or another SelectTech model, but the exact settings still depend on the model manual.

Pick the Bowflex set if you want dial-based changes between exercises. For another way to compare strength equipment, see resistance bands vs weights.

Choose the Amazon Basics set if manual plates and threaded collars suit you better, choose Lifepro for its 25-pound pair format and quick-adjust design, or choose the 15-pound kettlebell for fixed-load kettlebell movements.

Frequently asked questions

How do you adjust Bowflex adjustable dumbbells?

Place each Bowflex dumbbell in its matching base, turn both weight-selection dials to the same setting, and lift the handle straight up only after the plates remain in the cradle. Use the instructions for your exact SelectTech model, and never force a dial or adjust a dumbbell while holding it.

What is the difference between Bowflex adjustable dumbbells 552 and 1090?

The Bowflex SelectTech 552 and 1090 are different adjustable dumbbell models, so identify the model printed on your equipment before using instructions. Their adjustment controls and weight ranges may differ, which is why a 552 guide should not replace the 1090 manual.

Can beginners use Bowflex adjustable dumbbells?

Yes, beginners can use Bowflex adjustable dumbbells if they start with a manageable setting, learn each movement without rushing, and keep both dumbbells adjusted evenly for paired exercises. Keep the dumbbells on their bases while changing weight and stop if the mechanism does not move normally.

How should Bowflex adjustable dumbbells be stored?

Store Bowflex adjustable dumbbells in their bases on a stable, level surface. Keep the plates seated, avoid dropping or striking the equipment, and inspect the handles, dials, and locking areas before use.

Follow Bowflex care instructions for cleaning and maintenance.