Spirit XT685 Owner's Manual page 29

Caution:
Exercises that require dumbbell use - Select a pair of dumbbells that you will be able to safely and
effectively maneuver over the strength interval time you have chosen.
DUMBBELL BENT OVER ROW
EMPHASIS: MID/UPPER BACK & FRONT OF ARMS
Grasp the dumbbells with an overhand grip and arms fully extended in front of thighs; feet are spaced shoulder width
1.
apart
2. Maintain a slightly arched lower back throughout the exercise (see side view)
Begin the exercise by drawing your elbows up and out until there is a 90˚ bend in your elbows
3.
4. Slowly lower the dumbbells back to the start position
5. Repeat this sequence for the duration of the strength interval
PUSH UP
EMPHASIS: CHEST, SHOULDERS, & BACK OF ARMS
There are two variations of this exercise. If you aren't able to perform the exercise, place your knees on
the floor, a padded mat, or a pillow. Also, a wider hand position places more emphasis on the chest and
shoulder muscles, while a narrower hand position places more emphasis on the Tricep muscles (back of
the arm)
Place your hands on the floor or a set of dumbbells (Caution: be aware that the dumbbells may roll and result in injury,
1.
especially if the ends are round); draw your stomach muscles towards your spine to maintain a straight line between your
ankles and shoulders
2. Begin with your elbows bent at 90˚
Fully straighten your arms
3.
Repeat this sequence for the duration of the strength interval.
4.
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