Dumbbell Bent Over Row; Push Up - Spirit XT685 Owner's Manual

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
XT685
T readmill
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