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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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Dyaco Canada Inc. 2013
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