Spirit XT485 Owner's Manual page 13

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
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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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