FS5.9e Elliptical
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1. Hold the dumbbells at shoulder height with an
overhand (palms facing forward) or neutral
(palms facing one another) grip
2. Press the dumbbells straight overhead until
your arms are fully extended
3. Slowly lower to the start position
4. Repeat this sequence for the duration of the
strength interval
Dumbbell Shoulder Press
1. Hold the dumbbells at shoulder height behind
your head with a neutral grip (palms facing one
another); your elbows should be pointed straight
ahead
2. Raise the dumbbells overhead until your arms
are fully extended; your upper arms should re-
main stationary, pivoting at the elbows
3. Slowly lower to the start position
4. Repeat this sequence for the duration of the
strength interval
Dumbbell Tricep Overhead Extension
1. Hold the dumbbells with an underhand grip
(palms facing forward) beside your thighs
2. Tuck your upper arms into your ribcage
3. Curl the dumbbells to shoulder height by pivoting
at your elbows
4. Slowly lower to the start position
5. Repeat this sequence for the duration of the
strength interval
Dumbbell Bicep Curl
EMPHASIS: SHOULDERS
EMPHASIS: BACK OF ARMS
EMPHASIS: FRONT OF ARMS
