Spirit XT485 owner manual Dumbbell Bent Over ROW

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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

XT485 Treadmill

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Contents XT485 Treadmill Table of Contents Product Registration Important Safety Instructions Grounding Instructions Important Electrical InstructionsSafety Tether Cord Important Operation InstructionsXT485 Assembly Instructions 1UPRIGHT Tube Assembly Console assemblyXT485 Treadmill 2CONSOLE Assembly 3BASE Covers 4PLASTIC Parts Assembly Folding Instructions TransportQuick Speed & Incline Buttons FeaturesHandrail Adjustments ConsoleHeart Rate BAR Graph Operation of Your Console Getting StartedIncline Feature PAUSE/STOP/RESET FeatureQUICK-START/MANUAL Operation Mile Track Pulse Grip FeatureHandrail Buttons Disable Switch Calorie DisplayProgrammable Features Select a ProgramUser Programs Calorie ProgramFusion Program Dumbbell Bent Over ROW Dumbbell Shoulder Press Preset Programs HillStrength Heart Rate Programs Rate of Perceived Exertion Using Heart Rate Transmitter Heart Rate Program Operation Belt Adjustments General MaintenanceGeneral Cleaning BELT/DECKTreadbelt Tracking Adjustment Setting TREAD-BELT TrackingBELT/DECK Lubrication Procedure Service Checklist Diagnosis Guide Calibration Procedure MANUFACTURER’S Limited Warranty