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
19 | XBR95 Fitness Bike |