Model No. NTBE1506.0Serial No.

Write the serial number in thespace above for future reference.

QUESTIONS?As a manufacturer, we are com-mitted to providing completecustomer satisfaction. If youhave questions, or if a part isdamaged or missing, PLEASECONTACT OUR CUSTOMERSERVICE DEPARTMENTDIRECTLY.

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USER’S MANUAL

CAUTIONRead all precautions and instruc-tions in this manual before usingthis equipment. Save this manualfor future reference.

Serial Number Decal (Under Seat)

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www.nordictrack.comnew products, prizes,

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IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back CoverLIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover

TABLE OF CONTENTS

NordicTrack is a registered trademark of ICON IP, Inc.

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1. Read all instructions in this manual and allwarnings on the dumbbell bench beforeusing the dumbbell bench. Use the dumbbellbench only as described in this manual.

2. It is the responsibility of the owner to ensurethat all users of the dumbbell bench are ade-quately informed of all precautions.

3. The dumbbell bench is intended for homeuse only. Do not use the dumbbell bench in acommercial, rental, or institutional setting.

4. Keep the dumbbell bench indoors, away frommoisture and dust. Place the dumbbell benchon a level surface, with a mat beneath it toprotect the floor or carpet.

5. Make sure that there is enough clearancearound the dumbbell bench to mount, dis-mount, and use it.

6. Inspect and properly tighten all parts regular-ly. Replace any worn parts immediately.

7. Keep hands and feet away from moving parts.

8. Keep children under 12 and pets away fromthe dumbbell bench at all times.

9. Always wear athletic shoes for foot protec-tion while exercising.

10. The dumbbell bench is designed to support amaximum user weight of 300 pounds and amaximum total weight of 410 pounds. Do notuse the dumbbell bench with more than 110pounds of weight.

11. If you feel pain or dizziness while exercising,stop immediately and begin cooling down.

12. The decals shown below have been placedon the dumbbell bench. If a decal is missingor illegible, call the toll-free telephone num-ber on the front cover of this manual andrequest a free replacement decal. Apply thedecal in the location shown.

WARNING: Before beginning this or any exercise program, consult your physician. Thisis especially important for persons over the age of 35 or persons with pre-existing health problems.Read all instructions before using. ICON assumes no responsibility for personal injury or propertydamage sustained by or through the use of this product.

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read the following important precautionsbefore using the dumbbell bench.

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Backrest

Deck

Adjustable-weight Dumbbell

Selector Pin

Backrest Knob

Backrest Bracket

Seat

Thank you for selecting the versatile NordicTrack® E200 dumbbell bench. The dumbbell bench is designedto help you develop the major muscles of the upperbody. Whether your goal is to tone your body, builddramatic muscle size and strength, or improve yourcardiovascular system, the dumbbell bench will helpyou to achieve the specific results you want.

For your benefit, read this manual carefully beforeusing the dumbbell bench. If you have questions

after reading this manual, please see the front cover ofthis manual. To help us assist you, please note theproduct model number and serial number before call-ing. The model number is NTBE1506.0. The serialnumber can be found on a decal attached to thedumbbell bench (see the front cover of this manual).

Before reading further, please review the drawingbelow and familiarize yourself with the parts that arelabeled.

ASSEMBLED DIMENSIONS: Height: 44 in. (112 cm)Width: 25 in. (64 cm)Depth: 48 in. (122 cm)

BEFORE YOU BEGIN

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M10 NylonLocknut (24)

M6 Washer (22)

M

M10 Washer (23)

M10 x 25mm Bolt (17)

M6 x 50mm Screw (16)

M10 x 90mm Bolt (18)

M10 x 65mm Screw (20)M10 x 15mm Screw (21)

M10 x 193mm Bolt (19)

PART IDENTIFICATION CHART

See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing isthe key number of the part, from the PART LIST on page 10. Note: Some small parts may have been pre-assembled. If a part is not in the parts bag, check to see if it has been preassembled.

Before beginning assembly, carefully read thefollowing information and instructions:

• Assembly requires two persons.

• Place all parts in a cleared area and remove thepacking materials. Do not dispose of the packingmaterials until assembly is completed.

• Tighten all parts as you assemble them, unlessinstructed to do otherwise.

• As you assemble the dumbbell bench, make surethat all parts are oriented as shown in the draw-

ings.

• For help identifying small parts, use the PARTIDENTIFICATION CHART.

In addition to the included hex key and greasepacket, assembly may require the followingtools (not included):

• one standard screwdriver

• one Phillips screwdriver

• one adjustable wrench

• one rubber mallet

ASSEMBLY

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1.

Attach the Small Stabilizer (2) to the Frame (1)with two M10 x 90mm Bolts (18), two M10Washers (23), and two M10 NylonLocknuts (24).

1Before beginning assembly, make surethat you understand all the informationon page 5.

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18

1

2

23

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2. Orient the Large Stabilizer (3) so that the highside of the mounting bracket is on the sideshown. Attach the Large Stabilizer to the Frame(1) with two M10 x 15mm Screws (21) and twoM10 Washers (23).

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1

3High side of

mounting bracket

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3. Orient the Deck (4) as shown, and press it ontothe Frame (1).

Next, attach the Seat Frame (5) to the Frame(1) with two M10 x 65mm Screws (20) and twoM10 Washers (23).

Hand tighten the Backrest Knob (11) into theSeat Frame (5). Next, pull the Backrest Knoband use an adjustable wrench to fully tightenthe shaft of the Backrest Knob into the SeatFrame. Then, release the Backrest Knob.

4. See the inset drawing. Locate the bracket weld-ed to the back of the Backrest Frame (6).

Attach the Backrest Bracket (7) to the bracketon the Backrest Frame (6) with two M10 x25mm Bolts (17), two M10 Washers (23), andtwo M10 Nylon Locknuts (24).

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1

5

20

11

4

177

6

23

23

23

24

23

4

Bracket

6

7

5. Attach the Backrest (9) to the Backrest Frame(6) with four M6 x 50mm Screws (16) and fourM6 Washers (22).

1622

22

1622

22

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6. Pull the Backrest Knob (11), insert the BackrestBracket (7) into the slot in the Seat Frame (5),and then slowly release the Backrest Knob.Make sure that the Backrest Knob is engagedin one of the holes in the Backrest Bracket.

Apply a portion of the included grease to anM10 x 193mm Bolt (19). Insert the Bolt throughthe Backrest Frame (6) and the Seat Frame(5). Then, tighten an M10 Nylon Locknut (24)and an M10 Washer (23) onto each end of theBolt. Do not overtighten the Nylon Locknuts;the Backrest Frame must pivot freely.

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19

Grease

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23

11

24

5

724

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8. Make sure that all parts are properly tight-ened before you use the dumbbell bench.Place a mat under the dumbbell bench toprotect the floor or carpet.

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6

22

16

4

Handle

14

WeightPlates

Selector Pin8

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7. Attach the Seat (8) to the Seat Frame (5) withtwo M6 x 50mm Screws (16) and two M6Washers (22).

Place the twenty weight plates from the twoAdjustable-weight Dumbbells (14) in the slots inthe rear of the Deck (4). Next, lift the selectorpins on the handles, and slide the selector pinsto the positions closest to the centers of thehandles. Then, insert the handles into theweight plates.

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This section explains how to adjust the dumbbell bench. See the accompanying exercise guide to see the correctform for several exercises. Make sure that all parts are properly tightened each time you use the dumbbell bench.Replace any worn parts immediately. The dumbbell bench can be cleaned with a damp cloth and a mild, non-abra-sive detergent; do not use solvents to clean the dumbbell bench.

HOW TO ADJUST THE ANGLE OF THEBACKREST

To adjust the angle of the backrest, pull the back-rest knob, raise or lower the backrest, and slowlyrelease the backrest knob. Make sure that thebackrest knob is engaged in one of the holes inthe backrest bracket.

Backrest

ADJUSTMENT

HOW TO USE THE ADJUSTABLE-WEIGHTDUMBBELLS

Each handle can be used with two, four, six, eight,or ten weight plates; each handle can also be usedwithout weight plates.

To select the desired number of weight plates, firstset a dumbbell on the deck as shown. Next, lift oneof the selector pins, slide the selector pin to one ofthe adjustment holes, and then release the selectorpin. Rock the selector pin from side to side to makesure that it is fully inserted into one of the adjust-ment holes. Adjust the other selector pin on thedumbbell in the same way. Always attach thesame number of weight plates to both sides ofeach handle.

To use the dumbbell, lift it straight up off the deck,making sure that the unattached weight platesremain on the deck.

Handle

WeightPlates

SelectorPin

Deck

Backrest Knob

Backrest Bracket

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EXERCISE GUIDELINES

THE FOUR BASIC TYPES OF WORKOUTS

Muscle BuildingTo increase the size and strength of your muscles,push them close to their maximum capacity. Your mus-cles will adapt and grow as you progressively increasethe intensity of your exercise. You can adjust the inten-sity level of an individual exercise in two ways: • by changing the amount of weight used• by changing the numbers of repetitions and sets per-

formed. (A “repetition” is one complete cycle of anexercise, such as one sit-up. A “set” is a series ofrepetitions.)

The proper amount of weight for each exercisedepends upon the individual user. You must gaugeyour limits and select the amount of weight that is rightfor you. Begin with 3 sets of 8 repetitions for eachexercise that you perform. Rest for 3 minutes aftereach set. When you can complete 3 sets of 12 repeti-tions without difficulty, increase the amount of weight.

ToningYou can tone your muscles by pushing them to a mod-erate percentage of their capacity. Select a moderateamount of weight, and increase the number of repeti-tions in each set. Complete as many sets of 15 to 20repetitions as possible without discomfort. Rest for 1minute after each set. Work your muscles by complet-ing more sets rather than by using high amounts ofweight.

Weight LossTo lose weight, use a low amount of weight andincrease the number of repetitions in each set.Exercise for 20 to 30 minutes, resting for a maximumof 30 seconds between sets.

Cross TrainingCross training is an efficient way to get a complete andwell-balanced fitness program. An example of a bal-anced program follows:• Plan strength training workouts on Monday,

Wednesday, and Friday. • Plan 20 to 30 minutes of aerobic exercise, such as

running on a treadmill or riding on an exercise cycleor an elliptical exerciser, on Tuesday and Thursday.

• Rest from both strength training and aerobic exercisefor at least one full day each week to give your bodytime to regenerate.

The combination of strength training and aerobic exer-cise will reshape and strengthen your body and devel-op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the appropriate length of time for eachworkout, and the numbers of repetitions or sets tocomplete, is an individual matter. It is important toavoid overdoing it during the first few months of yourexercise program. Progress at your own pace and besensitive to your body’s signals. If you experience painor dizziness at any time while exercising, stop immedi-ately and begin cooling down. Find out what is wrongbefore continuing. Remember that adequate rest and aproper diet are important factors in any exercise pro-gram.

WARMING UP

Begin each workout with 5 to 10 minutes of stretchingand light exercise to warm up. Warming up preparesyour body for more strenuous exercise by increasingcirculation, raising your body temperature, and deliver-ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-es. Select exercises for every major muscle group,emphasizing areas that you want to develop the most.To give balance and variety to your workouts, vary theexercises from workout to workout.

Schedule your workouts for the time of day when yourenergy level is the highest. Each workout should befollowed by at least one day of rest. Once you find theschedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of aneffective exercise program. This requires movingthrough the full range of motion for each exercise, andmoving only the appropriate parts of the body.Exercising in an uncontrolled manner will leave youfeeling exhausted. On the exercise guide accompany-ing this manual you will find photographs showing thecorrect form for several exercises.

The repetitions in each set should be performedsmoothly and without pausing. The exertion stage ofeach repetition should last about half as long as thereturn stage. Proper breathing is important. Exhaleduring the exertion stage of each repetition and inhaleduring the return stroke; never hold your breath.

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Rest for a short period of time after each set. Theideal resting periods follow:• Rest for three minutes after each set for a muscle-

building workout. • Rest for one minute after each set for a toning work-

out.• Rest for 30 seconds after each set for a weight loss

workout. Plan to spend the first couple of weeks familiarizingyourself with the equipment and learning the properform for each exercise.

COOLING DOWN

Finish each workout with 5 to 10 minutes of stretch-ing. Include stretches for both your arms and legs.

Move slowly as you stretch—do not bounce. Easeinto each stretch gradually and go only as far as youcan without strain. Stretching at the end of each work-out is an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. List thedate, the exercises performed, the resistance used,and the numbers of sets and repetitions completed.Record your weight and key body measurements atthe end of every month. Remember, the key to achiev-ing the greatest results is to make exercise a regularand enjoyable part of your everyday life.

Key No. Qty. Description Key No. Qty. Description

1 1 Frame2 1 Small Stabilizer3 1 Large Stabilizer4 1 Deck5 1 Seat Frame6 1 Backrest Frame7 1 Backrest Bracket8 1 Seat9 1 Backrest10 4 Stabilizer Cap11 1 Backrest Knob12 1 30mm x 60mm Inner Cap13 2 32mm Square Inner Cap14 2 Adjustable-weight Dumbbell

15 6 Bushing16 6 M6 x 50mm Screw17 2 M10 x 25mm Bolt18 2 M10 x 90mm Bolt19 1 M10 x 193mm Bolt20 2 M10 x 65mm Screw21 2 M10 x 15mm Screw22 6 M6 Washer23 10 M10 Washer24 6 M10 Nylon Locknut# – User’s Manual# – Hex Key# – Grease Packet# – Exercise Guide

PART LIST—Model No. NTBE1506.0 R1006A

Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. See the back coverof this manual for information about ordering replacement parts.

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EXPLODED DRAWING—Model No. NTBE1506.0 R1006A

1

23

4

5

7

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8

9

10

10

10

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1112

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2323

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24

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2423

LIMITED WARRANTY

Part No. 247899 R1006A Printed in China © 2006 ICON IP, Inc.

To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared toprovide the following information:

• the MODEL NUMBER of the product (NTBE1506.0)

• the NAME of the product (NordicTrack E 200 dumbbell bench)

• the SERIAL NUMBER of the product (see the front cover of this manual)

• the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and the EXPLODED DRAWING onpages 10 and 11)

ORDERING REPLACEMENT PARTS

ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and mate-rial, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. Thiswarranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacingor repairing, at ICON's option, the product through one of its authorized service centers. All repairs for whichwarranty claims are made must be pre-authorized by ICON. If the product is shipped to a service center,freight charges to and from the service center will be the customer’s responsibility. For in-home service, thecustomer will be responsible for a minimal trip charge. This warranty does not extend to any product or dam-age to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage orrepairs not provided by an ICON authorized service center; products used for commercial or rental purposes;or products used as store display models. No other warranty beyond that specifically set forth above is author-ized by ICON.

ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connectionwith the use or performance of the product or damages with respect to any economic loss, loss of property,loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other consequentialdamages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or conse-quential damages. Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of mer-chantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein.Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitationmay not apply to you.

This warranty gives you specific legal rights. You may also have other rights which vary from state to state.

ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813