By Ethan BrooksUpdated November 2026
Learning how to use Bowflex adjustable dumbbells comes down to three things: setting the weight correctly, locking the selector before every set, and choosing a grip and movement pattern that suits your workout. Once you know those basics, you can swap from 5 pounds to a much heavier load in a few seconds. This guide walks through each step so you can start training with confidence.
Know the Parts Before You Lift
Most Bowflex adjustable dumbbell models, including the SelectTech line, use a dial or selector system instead of loose plates. Each dumbbell has a cradle that holds a set of weight plates, a dial on each side, and a plate-selection mechanism inside the handle. Before your first session, identify the dial, the cradle, and the handle, and read the manual’s guidance on weight ranges for your specific model.
Shopping for one? See our guide: 6 Best Bowflex Adjustable Dumbbells Sets Compared for Home Use. For a deeper look, Dumbbells: Fixed vs Adjustable, Safety and Storage covers this in detail.
If you are still deciding whether this design fits your space and goals, the overview in How Do Adjustable Dumbbells Work? A Step-by-Step Guide explains the mechanics in plain terms.
How to Set and Change the Weight
Changing weight on Bowflex dumbbells is quick, but it has to be done the same way every time. Rushing the process is the most common reason for a jammed or misaligned selector.
- Place the dumbbell on a stable surface, such as a rubber mat or carpet, with the dial facing up.
- Lift the dumbbell slightly and turn the dial to your target weight. Confirm the number on the display matches your goal.
- Set the dial firmly so the plates engage. You should feel a clear click or seating action.
- Lift the dumbbell an inch off the floor and confirm the cradle is not moving or rattling.
- Repeat on the second dumbbell. Always set both to the same weight unless your program calls for an asymmetric load.
Never change weight while a plate is partly raised or while the dumbbell is in motion. If the dial will not turn, do not force it. Step-by-step help for a stuck mechanism is covered in Bowflex Adjustable Dumbbells Dial Stuck? How to Fix It Safely.
Performing Your First Exercises
Start with movements you already know, such as goblet squats, dumbbell rows, overhead presses, and Romanian deadlifts. Choose a weight that lets you finish your target reps with two or three reps left in reserve.
Grip and Hand Position
Wrap your fingers fully around the handle and keep your wrist straight. For presses, keep the dumbbell over your shoulder with your elbow slightly in front of the handle. For rows, let the weight hang with your palm facing your body.
Control the Lowering Phase
Lower the weight over two to three seconds. Dropping adjustable dumbbells, even on a mat, can damage the cradle and dial over time.
Storage, Safety and Maintenance
Keep the dumbbells on a flat, level surface or in a dedicated rack. Wipe down the handles after each session and check the dial area for debris. If you plan to store them on a rack, Rack for Adjustable Dumbbells: How to Choose and Set One Up (2026) covers spacing and load considerations.
If you have a health condition, a past injury, or are returning to training after a long break, speak with a doctor or qualified trainer before starting a new program.
Common Mistakes to Avoid
- Changing weight with the dial half-turned, which can leave the plates unevenly seated.
- Using a weight that forces you to swing or arch your back to finish a rep.
- Setting the two dumbbells to different weights by accident during a symmetrical exercise.
- Dropping the dumbbells from height instead of lowering them with control.
- Ignoring a rattle or wobble in the cradle, which often signals a seating problem.
Recommended Gear
A rubber flooring mat protects both the dumbbells and your floor from repeated drops and vibration. View on Amazon
A small rack keeps the dumbbells off the floor and makes it easier to reach the dial between sets. View on Amazon
FAQ
Do I need to remove the plates to change weight on Bowflex dumbbells?
No. The selector system moves the required plates in and out of the cradle when you turn the dial, so you do not handle individual plates.
Can I use Bowflex dumbbells for a full-body workout?
Yes. Squats, rows, presses, and hinge movements all work with adjustable dumbbells, so you can build a complete routine with one pair.
What should I do if the dial will not turn?
Stop, do not force it, and check the troubleshooting guidance in the manual or in Bowflex Adjustable Dumbbells Stuck? How to Free Them Safely before trying again.
Conclusion
Once you can set the weight, lock the selector, and control each rep, using Bowflex adjustable dumbbells becomes routine. Keep your setup consistent and your form strict, and the dumbbells will cover most of your strength work. For buying and setup comparisons, browse the related guides on this site.
Ready to choose one?
About Ethan Brooks
Ethan Brooks is part of our editorial team and reviews and edits our budget home gym equipment guides, checking product details against manufacturer specifications and owner feedback.
