Xterra FS5.8e, Owner'S Manual, Page: 19 / 30

19
Fitness Program - Strength Exercises
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