Xer Fit Decline Dumbbell Bench, Сборка и руководство пользователя

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Exercising Information
(4) Military Press / Seated Shoulder Press (using the bench at 90 degrees)
Two dumbbells are needed for this exercise. You are sitting on a bench or chair with your feet firmly on the
floor and your back straight. Hold a pair of dumbbells from above. Slowly raise the weight to shoulder height,
with your arms bent. This is the starting position. Lift the dumbbells upwards over your hand, stopping before
you lock your elbows. You can also carry out this exercise while standing up or swap sides using just one arm
only. To vary the exercise the dumbbells can either come together in the central or stay shoulder width apart.
(5) Reverse Flys (in an incline position being used to support the upper body)
Two dumbbells are needed for this exercise. Sit on the front of the bench. Your upper body is bent forwards,
two dumbbells held from above are joined together under your legs. Now lift the dumbbells up to shoulder
height to the side so that your shoulders and arms form one line.
(6) Dumbbell Rowing
Hold one dumbbell in your hand with your arm extended and support yourself with the other hand and knee on
a bench. Pull the dumbbell along your body as far as possible upwards in a rowing motion.
Your elbow guides the movement. Keep your back steady while doing this. Then train the other side of your body.
A modification of this exercise which will focus on the triceps is to start from the position pictured and lift the
weight up and back so that your elbow is pointing towards the celling and your arm running along the side of
your body. Hold for 2 seconds and return.
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