User Manual

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slowly lower the dumbbells back to the starting position. Remember your arms should be

straight at the starting position.

• Increased difficulty: Do the same exercise but perform a FITBENCH FLEX wall

sit at the same time: Raise FITBENCH FLEX top to the very top position (nearly

90-degrees). Rest back on the top and lower your body until your knees are at a

90-degree angle and hamstrings are parallel with the floor. Engage your core and

quadriceps and perform the same dumbbell curl exercise, holding this position

until all of the reps are completed for this exercise.

NOTE: All curl exercises can be done with varying grips. Standard-grip is palms

facing forward, neutral-grip is your palms facing each other, and reverse-grip is your

palms facing behind you. Each grip targets a different muscle grouping in your

forearms, biceps, and shoulders.

2) Incline FITBENCH FLEX hammer curl: Adjust the FITBENCH FLEX top to a 45-degree

incline. Grab a set of dumbbells (light/medium weight). Standing at the lower end of the top,

lower your entire body with your upper thighs, hips, stomach, and chest lying on the top.

Position your body to where your chest is just cresting the upper edge on the top. (Note – your

entire body from your heels to your neck should be at that same 45-degree angle.) Let your

arms with dumbbells in hands (palms facing in) hang in front of your body. Curl the dumbbell up

while not moving your upper arms. Pause, and lower weights slowly to the starting position.

3) Seated reverse dumbbell curl: With the FITBENCH FLEX in the flat position, grab two

(medium/light weight) dumbbells. Sit on the top with good posture with dumbbells hanging down

at sides, palms facing backwards. Bend at the elbow and curl the dumbbells up while not

moving your upper arms. (remember to keep palms facing the same direction the entire curl).

Pause, then slowly lower dumbbells to starting position.

• Increased difficulty: Try curling the dumbbells in both standard and reverse-grip.

Do a standard curl, and when you reach the top of the curl, reverse your grip, and

lower the dumbbell to the starting position. Continue to curl the weight with

reverse-grip, then switch again at the top, going back to a standard grip. Repeat.

(Remember to go slow with good form.)

4) Standing isolated curl: Adjust FITBENCH FLEX top to 45-degrees. Grab a dumbbell

(medium/light weight) with your right hand and stand behind the inclined FITBENCH FLEX top.

Rest your elbow and back of your arm on the FITBENCH FLEX top. Lower the dumbbell until

your arm is bent at about 20 degrees. Pause, then raise dumbbell back up to shoulder. Do

several times and repeat on the left side.