Biceps and Triceps
Preacher Curl
Muscles Worked: Biceps
How to use: Adjust seat height so that your arms comfortably rest on the pad, and your feet are firmly planted on the ground. Lay your arms on the pad with your palms facing up and grip the handles. Pull the handles toward you, then lower down with control. Repeat. To adjust the difficulty, add or remove weighted plates to the machine or move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: to increase difficulty without adding jumping to the next weight, slow down the tempo of your reps.
Seated Triceps
Muscles Worked: Triceps
How to use: Adjust seat height so that you can comfortably grip the handles with bent elbows. Plant your feet and engage your core, then press the handles down towards the floor until your arms are fully extended. Repeat this motion with control. To adjust the difficulty, add or remove weighted plates to the machine or move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: for the best form, keep your elbows stationary and only push from the elbows down.
Bicep Curl
Muscles Worked: Biceps
How to use: Adjust the seat height so that you can plant your feet and grip the handles with extended arms. Hold onto the handles with an underhand grip then pull them up toward your shoulders. Lower the handles with control. Repeat. To adjust the difficulty, move the pin to the desired weight and/or rotate the 5 pound addition. Pro-tip: to keep your wrists from bending, think about leading the movement with your knuckles toward your forehead.
