How to Use Bowflex Adjustable Dumbbells Safely, Step by Step
Quick answer: How to use Bowflex adjustable dumbbells comes down to one routine. With the handle sitting in its base, turn both dials to the same number until each one clicks into place, lift the handle straight up, and return it straight down. The unselected plates stay in the base. Never drop the dumbbells, and never turn a dial while the handle is out.
SelectTech dumbbells replace a whole rack with two handles and two cradles. That convenience depends on a locking mechanism, and the way you lift and return them is what keeps it working.
When I read the 552 and 1090 manuals side by side, the routine was nearly identical. So I’ll use the 552 (5 to 52.5 lbs) as the main example, with notes for the 1090 (10 to 90 lbs).
What You’ll Need
- Your dumbbells, each in its own base
- A firm, level floor, or the optional Bowflex stand
- Clear space: the 552 manual asks for 24 inches (0.6 m) beyond your maximum reach in every direction
- A bench, if your program uses one
How to Use Bowflex Adjustable Dumbbells: The Steps
1. Check the Handle Is Seated
Push down lightly on the handle. It should sit fully in the base. If it isn’t fully home, the lock won’t release and the dials won’t turn.
2. Pick a Weight on Both Dials
Turn each dial until your chosen number lines up with the arrow on the Bowflex nameplate. You’ll feel a notch and hear a soft click at every setting. That click is your confirmation.
Both ends must show the same number. The manual says the handle can face either way “provided that you have selected the same weight number on both ends.” Don’t eyeball it; check both arrows.
3. Lift Straight Up
Pull the handle vertically out of the base. Slowly, the first few times. Don’t tilt it or slide it sideways until it’s fully clear of the unselected plates. Tilting early is how plates catch and slots get disturbed.
4. Train
Do your sets. The 552 manual includes exercises for legs, chest, arms, back, abs and shoulders if you want a starting menu.
Two rules from the safety section matter here. Don’t let the dumbbells hit together hard, and don’t use the handles as push-up grips or lean on them, because that can damage the plates and the locking mechanism.
5. Return Straight Down
Lower the handle vertically into the base, the same way it came out. Set it down; never drop it. Bowflex says dropping can damage plates or the lock and cause plates to disengage without warning, and it voids the warranty.
6. Change Weight Only in the Base
Back in the cradle? Now turn the dials. Clockwise increases the weight. Never force a dial when the handle is out of the base, since the manual warns that can damage the lock.
Bowflex SelectTech Weight Settings
| Model | Range | Number of settings | Lowest setting (handle only) |
|---|---|---|---|
| SelectTech 552 | 5 to 52.5 lbs (2.27 to 23.9 kg) | 15 | 5 lbs |
| SelectTech 1090 | 10 to 90 lbs (4.5 to 41 kg) | 17 | 10 lbs |
On the 552, the settings run 5, 7.5, 10, 12.5, 15, 17.5, 20, 22.5, 25, then jump by 5 lbs to 30, 35, 40, 45, 50, and finally 52.5. Bowflex notes the numbers are estimates, since manufacturing varies slightly.
Test the Lock Once a Month
Bowflex suggests a monthly lock test. The short version: set both dials to the lowest number, lift the handle out, and gently try to turn a dial. It shouldn’t move.
Then put it back, leave one dial halfway between two numbers, and try lifting. The handle should stay locked to the base. If either check fails, stop using it. Our guide on how to fix Bowflex adjustable dumbbells walks through the full test and the common fixes.
Mistakes to Avoid
- Mismatched dials, returned the wrong way round. If the two ends show different numbers, the manual says the handle must go back facing the same way it came out, or it won’t drop in.
- Dropping the dumbbell after a heavy set. It’s the fastest route to a failed lock.
- Lifting the whole base by the handle. Use the lift handles molded into the base instead.
- Letting kids play near them. The manual says the product isn’t intended for anyone under 14, and teens 14 to 17 need supervision.
- Using them outdoors or somewhere damp. The manual rules that out.
- Skipping inspection. Check for worn or damaged parts before each session.
In practice, the habit that prevents most jams is boring: lift straight, return straight, change weight only in the cradle.
How Often Should You Lift?
The CDC recommends that adults do muscle-strengthening activity at least 2 days a week, working all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. The American College of Sports Medicine’s 2026 position stand says the same twice-weekly target, and stresses that consistency matters more than any “perfect” program.
My take: two full-body sessions with a pair of SelectTechs covers that comfortably.
Before you start, though, Bowflex’s manual says to consult a physician before beginning an exercise program, and to stop if you feel chest pain or tightness, become short of breath or feel faint. If you have a heart condition, high blood pressure, a recent injury or you’re pregnant, talk to your doctor first.
Browse more guides in our strength training section, or see why kettlebells are so effective if you want a second tool.
Frequently Asked Questions
How do you change the weight on Bowflex dumbbells?
Put the handle fully in its base, then turn both dials to the same number until each clicks. Clockwise adds weight. Lift the handle straight up.
Can you change Bowflex dumbbell weight while holding them?
No. The dials are designed to lock when the handle leaves the base. Bowflex warns against forcing a dial outside the base.
Why is my Bowflex dumbbell stuck in the base?
A dial may sit between two settings. The lock holds the handle in the base when a selection isn’t complete. Turn the dial until it clicks on a number.
Can I drop Bowflex SelectTech dumbbells?
No. Bowflex says dropping them can damage the plates or the locking mechanism, may cause plates to fall off without warning, and voids the warranty.
Last updated: November 10, 2026. Sources: Bowflex SelectTech BD552 owner’s manual (PDF), Bowflex SelectTech BD1090 owner’s manual (PDF), CDC adult activity guidelines and ACSM resistance training position stand news release.
More Strength Training Guides
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