Spirit XT485 Owner's Manual page 22

DUMBBELL BENT OVER ROW
EMPHASIS:MID/UPPER BACK & FRONT OF ARMS
1. Grasp the dumbbells with an overhand grip
and arms fully extended in front of thighs;
feet are spaced shoulder width apart
2. Maintain a slightly arched lower back
throughout the exercise (see side view)
3. Begin the exercise by drawing your elbows
up and out until there is a 90˚ bend in your
elbows
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 as shown in
this illustration, 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)
1. Place your hands on the floor or a set of
dumbbells (Caution: be aware that the
dumbbells may roll and result in injury,
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˚
3. Fully straighten your arms
4. Repeat this sequence for the duration of the
strength interval
XT485 Treadmill 20