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Dyaco Canada Inc. 2016
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23
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 9
0˚ 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.