Review: Bowflex SelectTech 552 and 1090 Dumbbells

When consulting people on equipping their home gyms I often recommend dumbbells because of their versatility and space efficiency. A pair of dumbbells and an adjustable bench can be used to perform dozens of exercises targeting every major muscle group, and either a pair of plate-loaded adjustable dumbbells and a plate-storage rack or twenty pairs of fixed-weight dumbbells and a three-tiered dumbbell rack (with five pairs on each tier and five on the floor) require less than ten square feet of space. Having multiple pairs of fixed-weight dumbbells is more time efficient than using plate-loaded dumbbells and allows multiple people to train at once, but costs more and requires more space. Plate-loaded dumbbells are more cost and space efficient than fixed-weight dumbbells, but it takes longer to change weight plates between exercises which can be frustrating if you are trying to minimize rest time for metabolic conditioning or just have limited time to work out.

Fortunately for people who want to optimize both their workout space and time there is a third option that combines the advantages of both; selectorized dumbbells are more space and cost efficient than the number of fixed-weight dumbbells they replace and the weights can be changed much more quickly than plate-loaded adjustable dumbbells. After comparing several brands a few years ago I purchased a set of the Bowflex SelectTech 552 dumbbells for our home gym and I recently purchased a set of SelectTech 1090 dumbbells. Based on my experience with both sets I recommend them if you’re looking to equip or upgrade your home gym.

The Bowflex SelectTech 552 selectorized dumbbells

Weight Levels and Increments

The SelectTech 552 set provides fifteen weights, from 5 to 52.5 pounds in 2.5 pound increments from 5 to 25 pounds and 5 pound increments from 25 to 50 pounds. The SelectTech 1090 set provides seventeen weights, from 10 to 90 pounds in 5 pound increments. The weight can be quickly changed by turning the dials at both ends of each dumbbell, which are clearly labeled. With offset weight selection – selecting different weights on each side of the dumbbells for a total halfway between the selected amounts – you can increase the weights in half-steps nearly doubling the number of weights you with either set. For example, by selecting 35 pounds on one side and 40 pounds on the other you get 37.5 pounds. Together, the 552 and 1090 sets provide twenty three weights with normal weight selection and forty four weights using offset weight selection.

With offset weight selection the imbalance is barely noticeable, being only 1.25 or 2.5 pounds heavier on one side and only changing the center of gravity slightly. The ability to do this could be considered a small advantage over selectorized dumbbells which don’t since there are some situations where offset selection can be beneficial or even required for an exercise. For example, when performing dumbbell exercises like lateral raises and reverse curls with a palms-down grip having the dumbbell slightly heavier on the thumb side can make it feel more balanced. The ability to weight only one side of the dumbbell allows you to use it for forearm exercises like supination, pronation, wrist abduction/radial deviation, and wrist adduction/ulnar deviation.

Whether you should get the 552’s or the 1090’s depends on your strength, which exercises you plan to use them for, and how. If you only plan to use dumbbells for simple exercises like arm curls, triceps extensions, and one-legged heel raises the 552’s are sufficient for most people, and it’s nice to have the smaller weight increments below twenty five pounds for exercises which require a lower starting weight. If you also plan to use the dumbbells for compound exercises like rows, presses, and squats and are at least moderately strong you will need the heavier weights provided by the 1090’s. If I already owned the 1090’s I might not have also bought the 552’s, opting instead for a few pairs of less expensive hex dumbbells for the lighter weights. However, since the 1090’s are somewhat bulkier than the 552’s at weights heavier than 20 pounds I only use them for exercises that require 55 pounds or more, opting for the less bulky 552’s for everything else.

Bowflex SelectTech 552 and 1090 dumbbells

Time, Space, and Cost Efficiency

One pair of SelectTech 552 or 1090 dumbbells costs less than half as much as the fifteen or seventeen pairs of fixed-weight dumbbells they replace, and the stands cost less than a quarter as much as a rack that holds that many dumbbells and take up much less floor space. Only one person can use the SelectTech dumbbells at a time, but you can get two pairs and stands and still save money and space if two people need to perform an exercise simultaneously.

The SelectTech dumbbells cost at least twice as much as a set of adjustable dumbbell handles and the equivalent amount of weight plates, though, so the better option ultimately depends on how important the ability to quickly change weights is to you. If you prefer to rush between exercises for conditioning or time efficiency the SelectTech are a better option, otherwise plate-loaded adjustable dumbbells get the job done just as effectively.

As an example of time efficiency, the following basic full-body bodyweight and dumbbell workouts typically only take around fifteen minutes to complete using the SelectTech dumbbells if you rush between exercises. Perform one set to failure of each exercise using enough weight that you are only able to complete between six and ten repetitions in good form at a strict 4/1/4 cadence (about 60 to 90 seconds time under load per exercise) and perform the exercises done as timed static contractions (TSC) for 90 seconds:

Workout A:

  1. Chin-up
  2. Bench Press
  3. Squat
  4. Standing Press
  5. Bent-Over Row
  6. Weighted Crunch
  7. Stiff-legged Deadlift
  8. Wrist Extension
  9. Wrist Curl
  10. TSC Neck Flexion
  11. TSC Neck Extension

Workout B:

  1. Pull-up
  2. Parallel Bar Dip
  3. Deadlift
  4. Incline Press
  5. Underhand-grip Row
  6. Sissy Squat
  7. Weighted Twist Crunch (R/L)
  8. One-legged Calf Raise (R/L)
  9. TSC Neck Lateral Flexion (R/L)

Durability

Selectorized dumbbells in general require more careful handling than fixed or plate-loaded dumbbells and the SelectTech are no exception, however as long as you aren’t dropping or slamming or abusing them there is no reason for them to ever break or malfunction. My SelectTech 552’s have been in almost daily use for nearly three years and are like new. If you do manage to break something they’re covered by a 3-year warranty on all parts and after three years you can get replacement parts from Bowflex at a reasonable price.

Criticisms

The only thing I do not like about the SelectTech dumbbells is that the 1090’s do not have rubber grips like the 552’s, especially considering how much heavier they are. Instead, they have textured metal grips which work well but don’t feel quite as comfortable or secure as the rubber ones, especially once you start sweating.

Bowflex SelectTech 552 and 1090 dumbbell grips

Fortunately, this can be easily fixed with rubber spray coating. After masking the rest of the dumbbells I sanded the handles and applied a few coats of spray-on truck bed liner which improved the grips tremendously. This is also an inexpensive way to rubberize fixed-weight dumbbells and weight plates (mask the holes first) and the trays on dumbbell racks to reduce wear and noise.

SelectTech 1090 dumbbells with rubberized grips

Final Thoughts

Overall, I like both the SelectTech 552’s and 1090’s and highly recommend them. They provide a large range of weights in small increments that can be quickly and easily changed and they take up very little space. The 1090’s are bulky at lower weights compared to fixed-weight dumbbells or adjustable dumbbells loaded with 5-pound plates but this isn’t a problem for most exercises. Although the SelectTech dumbbells are not as durable as fixed-weight or plate-loaded adjustable dumbbells this isn’t a problem if you don’t throw or drop weights. They’re a great buy compared to fixed-weight dumbbells, and although they cost more than plate-loaded adjustable dumbbells if you value time efficiency and convenience they’re worth it. The optional stands also look sharp, are solidly built, and hold the dumbbells at a comfortable height and angle.

Buy the Bowflex SelectTech 552 dumbbells on Amazon.com

Buy The Bowflex SelectTech 1090 dumbbells on Amazon.com

Buy Bowflex SelectTech dumbbell stands on Amazon.com

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  • Ron Sexton Jun 3, 2016 @ 20:34

    Being 60 , 6’1″ and weighing about 190 I was wondering if a better plan might be the 552’s and a couple sets of heavier DB’s if i need them. At my age it’s more about maintenance than maximum build.
    Real problem for me is the odd collection of DB’s i have now.
    Plate adjustable.
    Fixed
    old powerblock 45 (or is it 50? doesn’t have the internal extra 2 cylinder of weights.) No stand. Maybe a stand but they sure charge a lot for a stand.

    • Drew Baye Jun 6, 2016 @ 12:36

      Hey Ron,

      If you don’t use dumbbells heavier than 52.5 pounds for most exercises getting one set of SelectTech 552s and a plate-loaded adjustable dumbbell for heavier weights would be a more economical solution.

      Having the stands helps keep things organized and efficient, and you should be able to find used stands for fixed dumbbells and plate trees for the weights for adjustable dumbbells at reasonable prices.

  • Anthony Jun 3, 2016 @ 22:43

    Drew, you say:

    “Perform one set to failure of each exercise using enough weight that you are only able to complete between six and ten repetitions in good form at a strict 4/1/4 cadence (about 60 to 90 seconds time under load per exercise) and perform timed static contractions (TSC) for 90 seconds”

    – do you mean to do the reps first and then do a TSC immediately afterwards for each exercise? So each exercise takes 60/90 + 90 seconds to perform? Or should that AND be an OR?

    Many Thanks

    • Drew Baye Jun 6, 2016 @ 12:31

      Hey Anthony,

      I meant for the exercises listed as timed static contractions to be performed for 90 seconds, not for the rest of the exercises to be performed dynamically and followed with timed static contractions. I have edited the text to clarify this.

  • Bill Jun 4, 2016 @ 20:49

    Drew,
    I have a bone spur in my shoulder is there a good substitute for over head press movements
    Thanks Bill Glavin

    • Drew Baye Jun 6, 2016 @ 12:10

      Hey Bill,

      You could try performing the shoulder press as a static hold or timed static contraction, and if these still bother your shoulder you could experiment with dynamic and isometric dumbbell lateral raises and dumbbell triceps extensions (performed laying on a bench instead of standing to reduce the degree of shoulder flexion).

  • Warren Jun 19, 2016 @ 23:50

    Hi Drew, I’d love to get your perspective on these vs Powerblock or Ironmaster. There are a lot of competing opinions out there and I’d be interested in hearing your take on all three.

    • Drew Baye Jun 20, 2016 @ 0:03

      Hey Warren,

      I’ve used the Powerblocks before and didn’t care for the shape. The SelectTech are bulky, but a better shape for some movements. Also, the Powerblocks only adjust in 5 pound increments while the SelectTech can be adjusted in increments as small as 1.25 lbs between 5 and 25 pounds on the 552’s, and 2.5 pounds between all of the weights on both the 552’s and 1090’s with offset selection. I have not tried the Ironmaster, but if I get a chance I will update this answer then.

  • Darren Dring Aug 8, 2016 @ 8:34

    I injured my delt tipping back on 220lb freeweight press behind the neck a few years ago. Bench press and other exercises suffered. Since switching to dumbbells for shoulder press and chest work, I’ve had no problems or pain at all. Others should try it

    • Drew Baye Oct 8, 2016 @ 11:57

      Hey Darren,

      I’m sorry to hear about your shoulder injury and glad you’re able to train without problems with dumbbells.

  • Doug James Sep 20, 2016 @ 14:30

    Hi Drew,
    I’ve had a pair of the 90 lb. SelectTech dumbbells for over 8 years now. I love these things. They are expensive, but when you compare it to the multiple dumbbells and racks you would need to duplicate these, they’re worth every penny. I highly recommend them.

    • Drew Baye Oct 3, 2016 @ 19:24

      Hey Doug,

      I love mine now that I’ve added rubber to the grips. They’re far more cost and space efficient than fixed-weight dumbbells and racks if you don’t need to accommodate multiple trainees at once.

  • JR Mar 22, 2017 @ 10:17

    Drew,
    I’m giving this routine a go as I work 84 hour work weeks and have 5 kids, so any time saved is a plus. What are your thoughts regarding adding a set of curls? In place of the underhand grip rows, in addition to it, or just leave it out? Thanks in advance!

    • Drew Baye Mar 28, 2017 @ 16:30

      Hey JR,

      Most people would be better off focusing on the compound exercises. Unless you’ve already been training a while and put on a good amount of muscle I wouldn’t worry too much about direct arm work.

  • JR May 13, 2017 @ 11:43

    What are your thoughts about the squat as a goblet squat vs hands down at the sides?

    • Drew Baye May 30, 2017 @ 23:30

      Hey JR,

      They’re a good alternative if you are able to hold the dumbbell securely.

  • JR Jul 13, 2017 @ 10:59

    During the dumbbell squat and deadlift my grip fails far before my legs. Should I set the weights down for a few seconds and continue the set or use straps?

    • Drew Baye Jul 14, 2017 @ 15:07

      Hey JR,

      Use straps if your grip is failing, but get a good hand gripper like the Ivanko Super Gripper to use at the end of your workouts.

  • Maigret Aug 7, 2017 @ 1:51

    Hey Drew,

    You have changed your opinion about SelectTech vs. PowerBlocks, I guess.

    Here’s what you wrote elsewhere on this blog:

    “The PowerBlocks are great for people who prefer to train at home but have limited space. I recommend them over the Nautilus/Bowflex SelectTech which are not very durable and become unusable over time due to the selected plates coming loose during use which can be hazardous during overhead movements.”

    Why is there no mention in this post that the SelectTech adjustable dumbbells can become dangerous over time?

    • Drew Baye Aug 7, 2017 @ 10:28

      This was a problem with the original SelectTech dumbbells (gray handle accents) but has been fixed in the newer versions (red handle accents). With this fixed they are better than the PowerBlocks because they are less bulky in the middle.