Treadmill User Manual

XT485 Treadmill
20
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 oor,
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 oor 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