Spirit XT485 User Manual

Page 22

XT485 Treadmill

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

DUMBBELL BENT OVER ROW

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

PUSH UP

EMPHASIS:MID/UPPER BACK & FRONT OF ARMS

EMPHASIS: CHEST, SHOULDERS, & BACK OF ARMS