BodyCraft Strength Training System manual Standing Bar Curl

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ARMS

Standing Bar Curl

It is important to use the supplied length of chain on this exercise. Otherwise, the weight stack can easily “top out” and damage a pulley. Attach the chain to the low pulley station (on some mod- els, this may be at the front of the leg extension lever), and then attach the Straight Bar to the end of the chain. Stand in front of the low pulley with the straight bar at arms’ length. Try to keep your elbows and upper arm stationary while you curl the bar upward, us- ing your biceps muscles. Lower slowly. NOTE: You can use either

the stationary low pulley, or the Functional Training Arm pulley. The weight ratio for the stationary low pulley is 1:1 (10 pound increments to 200 pounds). The weight ratio for the Functional Training Arms pulley is .5:1 (5 pound increments to 100 pounds).

Variations: Use an overhand grip.

Primary muscles worked: Biceps (front of arm), Brachioradials (forearms).

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Contents Exercise Guide Table of Contents Introduction Functional Training Arms Chest Bench Press Cable Bench Press Converging Bench Press Incline Bench Press Cable Incline Bench Press Converging Incline Press Decline Bench Press Cable Decline Bench Press Converging Decline Bench Press Self Stabilizing Chest Press Cable Pec Fly Cable Incline Fly Cable Low Fly Shoulders Shoulder Press Cable Shoulder Press Converging Shoulder Press Cable Lateral Raise Cable Front Raise Standing Cable Lateral Raise Standing Front Raise Upright Row Shrugs External Rotator Internal Rotator Back Lat Pull Down Low Cable Row Mid Row One Arm Row Front Lat Pullover Seated Cable Mid Row Self Stabilizing Mid Row Arms Cable Arm Curl Standing Bar Curl Overhead Biceps Curl Arm Curl From Mid Pulley Triceps Pushdown Triceps Extension Triceps Extension From High Pulley Triceps Kickback Core Ab Crunch Reverse Crunch Seated Knee Raise Oblique Twist Side Bends Legs Leg Extension Standing Leg Curl Seated Leg Curl Leg Press Calf Raise Hip Adduction Hip Abduction Glute Kick Sports Specific / Functional Golf Swing Tennis Swing Baseball Pitch