Stairmaster TwistLock Dumbbell Owner's Manual page 17

Exercise Guide
STIFF-LEG DEAD LIFT
Stand with your feet shoulder width apart. Start with a dumbbell in each hand and
your arms in front of you with your palms facing your thighs. Stand straight with
your chest out and abs tight. With your back and knees straight and head up,
lower the dumbbells by bending at your hips until the hamstrings are tight. Stop
just before the lower back bends. Slowly return to the starting position. Exhale
when lowering the dumbbells, inhale on the return.
TARGET MUSCLES
Hamstrings, Glutes, Spinal Erectors
Proper Form
Keep your arms, knees, and back straight. Do not pause or
bounce at the bottom of the lift. Do not lower the dumbbells be-
yond a mild stretch.
AB CRUNCH
Position yourself on a flat bench so that your feet are behind roller pads for added
support. Start with one dumbbell across your chest with your arms crossed. With
your abs tight and keeping the dumbbell at the top of your chest, flex at the waist
and curl up until just before the lower back pulls from the back pad. Pause and
slowly return to the starting position. Exhale on the crunch, inhale on the return.
TARGET MUSCLES
Rectus Abdominus, Obliques
Proper Form
Keep your head aligned with your torso.
START
FINISH
START
FINISH
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