Stairmaster TwistLock Dumbbell, Owner'S Manual

Page 1: ...E REF ERENCE SAFETY PROPERLY WARM UP AND STRETCH BEFORE EXERCISING IF YOU FEEL PAIN OR DIZZINESS AT ANY TIME WHILE EXERCISING STOP IMMEDIATELY AND CONSULT YOUR PHYSICIAN Customer Service 888 678 2476...

Page 2: ...r cardio exercise routine The TwistLock dumbbells are VERY heavy when fully engaged Do NOT attempt to lift more than a moderate weight when starting a exercise routine 7 If you feel pain or dizziness...

Page 3: ...Page 1 Table of Contents Assembly 2 TwistLock Dumbbell Overview 3 Troubleshooting 4 Preventative Maintenance 4 Parts List 5 Warranty 6 Exercise Guide 7...

Page 4: ...tand then please build stand first Then properly attach cradles to stand before assembling dumbbells STEP 1 Place the cradle on a flat stable surface STEP 2 Starting with the furthest outside plate in...

Page 5: ...during your workouts The handles without any weights attached weigh just 5 lbs each This allows beginners to perform exercises with lighter weights For convenience and ease of use the handles are desi...

Page 6: ...fit to gether as shown in diagrams provided see diagram on page 2 There should be an equal number of plates in each side of dock Preventative Maintenance The StairMaster TwistLock Dumbbell is a very...

Page 7: ...NUMBER DESCRIPTION QTY 1 010 0005 TwistLock Cradle 2 2 010 0002 TwistLock Handle 2 3 010 0003 TwistLock 2 5 lb Weight 4 4 010 0004 TwistLock 5 lb Weight 16 5 010 0001 TwistLock Owner s Manual not show...

Page 8: ...in its sole discre tion a repair facility to inspect and estimate the cost to repair such defective part s The cost if any of shipping defective part s to and from such repair facility and of such est...

Page 9: ...ident in obtaining your goals It is also important to apply warm up stretching and cool down periods with any exercise pro gram As your fitness level increases so will your confidence and sense of acc...

Page 10: ...ep your back pressed into the back pad with your abs tight and chest up INCLINE CHEST PRESS Position yourself on a 45 incline bench so that your feet are flat on the floor on the bench rear stabilizer...

Page 11: ...f on a 10 decline bench so that your feet are flat on the floor on the bench rear stabilizer or behind roller pads for added support Make sure your head and neck are supported on the back of the bench...

Page 12: ...throughout the entire movement Keep your chest up abs tight and knees bent LATERAL RAISE Stand with your feet shoulder width apart and your knees slightly bent Start with a dumbbell in each hand and y...

Page 13: ...ES Biceps Elbow Flexors Proper Form Keep your elbows close to your sides back straight and knees bent SHRUGS Stand with your feet shoulder width apart your knees slightly bent and your shoul ders in t...

Page 14: ...elbows should be pointing upward with your forearms parallel to the floor at the start position Keep your chest up abs tight knees slightly bent and elbows close to your head CONCENTRATION CURLS Sit o...

Page 15: ...EXTENSION Position yourself on a flat bench so that your feet are flat on the floor or on the bench rear stabilizer and your head and neck are supported Start with a dumbbell in each hand and your ar...

Page 16: ...MUSCLES Quadriceps Glutes Hamstrings Adductors Proper Form Keep your back straight head up and do not let your knees go beyond your toes CALF RAISES Stand with your feet shoulder width apart Start wi...

Page 17: ...h your torso STIFF LEG DEAD LIFT Stand with your feet shoulder width apart Start with a dumbbell in each hand and your arms in front of you with your palms facing your thighs Stand straight with your...

Page 18: ...he set and repeat on the other side TARGET MUSCLES Latissimus Dorsi Teres Minor Posterior Deltoid Biceps Proper Form Keep your body stabilized by using the bench as shown Keep your back straight chest...

Page 19: ...acing your knees Pull the dumbbells up and back toward your chest until your upper arms and elbows are in line with your shoulders Pause and slowly return to the starting position Exhale when low erin...

Page 20: ...dicates a trademark or registered trademark Core Fitness LLC trademarks include StairMaster TwistLock and respective logos 1 888 678 2476 www stairmaster com Customer Service 888 678 2476 Monday Frida...