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
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