18
FS5.9e Elliptical
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
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 empha-
sis 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
Push Up
EMPHASIS:MID/UPPER BACK & FRONT OF ARMS
EMPHASIS: CHEST, SHOULDERS, & BACK OF ARMS
Dumbbell Bent Over Row
Fitness Program - Strength Exercises
