Spirit XT485 Owner's Manual page 23

DUMBBELL SHOULDER PRESS
EMPHASIS: SHOULDERS
1. Hold the dumbbells at shoulder height with an
overhand (palms facing forward) or neutral (palms
facing one another) grip
2. Press the dumbbells straight overhead until your
arms are fully extended
3. Slowly lower to the start position
4. Repeat this sequence for the duration of the strength
interval
DUMBBELL TRICEP OVERHEAD EXTENSION
EMPHASIS: BACK OF ARMS
1. Hold the dumbbells at shoulder height behind your
head with a neutral grip (palms facing one another);
your elbows 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
4. Repeat this sequence for the duration of the strength
interval
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
3. Curl the dumbbells to shoulder height by pivoting at
your elbows
4. Slowly lower to the start position
5. Repeat this sequence for the duration of the strength
interval
21 XT485 Treadmill