Preparation
1. Stand in machine and position back and glutes flat
against support pads.
2. Make any adjustments necessary to fit body.
3. Place feet shoulder-width apart, with toes pointing
forward and knees directly over second and third toes.
Movement
4. Draw abs in and activate glutes.
5. Slowly lower weight toward body, by flexing at the
knees and hips. Keep optimal alignment of [...]

Preparation
1. Sit at machine.
2. Make any adjustments necessary to fit body.
3. Select desired weight.
Movement
4. Draw abs in and activate glutes.
5. Perform a curl by flexing elbows, while keeping
shoulder blades retracted. Do not allow head to
jut forward.
6. Curl until end-range.
7. Slowly return weight to original position, by
extending elbows.

Preparation
1. Lie on flat bench, with knees bent.
2. Feet should be flat on the bench, shoulder-width
apart, with toes pointing straight ahead.
3. Hold barbell, with elbows pointing up.
Movement
4. Draw abs in and activate glutes.
5. Extend elbows until arms are straight up in the air.
6. Hold.
7. Slowly lower barbell toward forehead, by flexing the
elbows.
8. Repeat.
 

Preparation
1. Sit on a bench, feet flat on floor, shoulder-width apart,
and toes pointing straight ahead.
2. Hold barbell with palms facing
away from body.
3. Begin with elbows near sides of body and hands at
chest level. Shoulders should be externally rotated as
far as possible with scapulae in a retracted and
depressed position.
Movement
4. Draw abs in and activate glutes.
5. Press arms [...]