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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 you
r 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 9
0˚
3. Fully straighten your arms
4. Repeat this sequence for the duration of the
strength interval.
