Stairmaster TwistLock Dumbbell Owner's Manual page 18

Page 16
Exercise Guide
DECLINE AB CRUNCH
Position yourself on a 10° - decline 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.
SINGLE ARM ROWS-ALTERNATING
Position yourself on a flat bench so that it supports the side of the body being ex-
ercised. Place you knee on one end of the bench and your hand on the opposite
end. Start with a dumbbell in the other hand with your arm hanging naturally and
your palm facing the bench. Keeping your wrist straight and leading with your el-
bow, slowly pull the dumbbell back, finishing with the elbow close to the body and
hand near the waist. Pause and slowly return to the starting position. Exhale on
the pull, inhale on the return. Finish the set and repeat on the other side.
TARGET MUSCLES
Latissimus Dorsi, Teres Minor, Posterior Deltoid, Biceps
Proper Form
Keep your body stabilized by using the bench as shown. Keep
your back straight, chest up and your abs tight.
START
FINISH
START
FINISH