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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 ther
e 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.