Bicep Curl | muscles targeted: biceps brachii
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If it is setup properly your elbows should rest comfortably on the pads in front of you, facilitating an upright posture.
Step 2: Elbow pads should be in front of you, aligned with your shoulders. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: Adjust the weight by pulling out the pin and re-inserting it at a weight that is suitable for you.
Step 4: Reach up to grab the handles and rest your arms on the pads in front of you. Your elbow should almost be at the end of the pad. Pull the handles toward your body as much as you can and slowly resist as the handles return to starting position.
Tip: Be sure to keep your elbows on the pads!
Repeat for 8-10 reps. 2–0–2 tempo.
Triceps Extension | muscles targeted: triceps brachii
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If you are positioned properly, your elbows should rest comfortably on the pads in front of you. Maintain good posture throughout.
Step 2: Again, elbow pads should be in front of you, aligned with your shoulders. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: On this machine, you will adjust the weight by pulling out the pin and repositioning it.
Step 4: Reach up to grab the handles and rest your arms on the pads in front of you. Your elbow should almost be at the end of the pad. Pull the handles toward your body as much as you can and pause at the end. Return back to your starting position without resetting the weight.
Tip: Keep your elbows on the pads at all times.
Repeat for 8-10 reps. 2–0–2 tempo.