Operation Manual

12
EXAMPLE EXERCISES
Preacher Curl with Weights
Sit on the Preacher Curl bench. Hold the barbell in your
hands with your palms facing up. Place elbows on the
preacher curl pad. Extend your arms and curl arms toward
your body, keeping your elbows on the pad. Hold for one
second and lower arms to starting position. Repeat
Dumbbell Curl
Grasp dumbbell and sit on preacher bench. With arm bent
and palm facing shoulder, place back of arm down on pad.
Lower dumbbell until arm is fully extended. Raise dumbbell
until forearm is vertical. Repeat. Continue with opposite
arm. Repeat.
Incline Bench Press
Lay down on the bench and set your feet firmly on the floor.
Use a spotter. Grip the bar tightly, squeeze the bar tight and
slowly lower it down to your upper chest (about 1/2 way
between your nipples and collarbone). Stop the bar about 1
inch off your chest, pause, then slowly push the bar up to
about 2 inches before the starting position (this will stop
you from locking your elbows and keep your target muscles
tight). Repeat.