Spirit XBR95 - Manual (Page 22)

18
Fitness Bike
XBR95
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 remain
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