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Arm Exercises
Preacher Curl — Elbow Flexion (in supination)
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Seat
Accessory:
Preacher Curl Attachment, Curl Bar; Leg Press Seat Back (optional)
Adjustable Arm Position:
9
Success Tips
•Keep wrists straight.
•Keep chest lifted, abs tight and maintain a very slight arch in your lower back.
•For additional stability, rest your back against the Leg Press Seat Back.
For information on how to attach the Preacher Curl Attachment and cables, and Leg Press Seat Back, please see the earlier section in this manual (or the corresponding section in the Assembly Manual) on how to install attachments.
START
START
•Sit at the end of the bench facing away from the engine.
•Rest your elbows on the platform and grasp the inner handles of the ab/ leg attachment with an underhand grip.
•Your knees should be bent and feet flat on the floor.
•Keep tension on the muscle and do not let the arm go straight.
FINISH
FINISH
•Slowly curl the handles in an arc toward your head while keeping your elbows and upper arms completely still.
•Slowly lower to the Start position.
Reverse Grip Tricep Pushdown
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
Success Tips
•Keep your upper arms motionless
•Keep your wrists straight.
•Tighten your triceps throughout the exercise and control the motion on the way back.
START
START
•Stand on the platform facing the engine.
•Grasp the short hand grips with an underhand grip at shoulder width.
•Bring your arms straight down to your sides.
FINISH
FINISH
•Keeping your upper arms stationary, elbows in a fixed position, bend your elbows moving your hands in an arcing motion towards your shoulders.
•Stop your motion when your hands are above your elbows, then slowly reverse your arcing motion until your elbows are straight.
