Spirit XT685 Owner's Manual page 30

DUMBBELL SHOULDER PRESS
EMPHASIS: SHOULDERS
Hold the dumbbells at shoulder height with an overhand (palms facing forward) or neutral (palms facing one another)
1.
grip
2. Press the dumbbells straight overhead until your arms are fully extended
3. Slowly lower to the start position
Repeat this sequence for the duration of the strength interval
4.
DUMBBELL TRICEP OVERHEAD EXTENSION
EMPHASIS: BACK OF ARMS
Hold the dumbbells at shoulder height behind your head with a neutral grip (palms facing one another); your elbows
1.
should be pointed straight ahead
2. Raise the dumbbells overhead until your arms are fully extended; your upper arms should remain stationary, pivoting at
the elbows
3. Slowly lower to the start position
Repeat this sequence for the duration of the strength interval
4.
DUMBBELL BICEP CURL
EMPHASIS: FRONT OF ARMS
1. Hold the dumbbells with an underhand grip (palms facing forward) beside your thighs
2.
Tuck your upper arms into your ribcage
Curl the dumbbells to shoulder height by pivoting at your elbows
3.
4. Slowly lower to the start position
5. Repeat this sequence for the duration of the strength interval
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