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

XT485 Treadmill