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  • Step onto the machine facing the monitor.
  • Begin pedaling to turn it on.
  • Start pedaling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.
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  • Load an EZ curl bar and place it on the preacher bench.
  • Sit on the preacher bench and rest the backs of your upper arms on the padded surface.
  • Grasp the EZ curl bar with a shoulder-width supinated (underhand) grip.
  • Keeping your elbows in and upper arms flat on the padded surface, exhale as you curl the EZ curl bar up to your shoulders.
  • Hold for a count of two and squeeze your biceps.
  • Inhale as you lower the EZ curl bar until your elbows are almost fully extended.
  • Repeat.
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  • Place feet on the designated platform(s).
  • Bend at the waist and place chest onto pad.
  • Grasp handles with a closed, pronated grip.
  • Lift the bar off holding rack.
  • Extend elbows fully, keeping a slight bend in elbows, allowing the bar to hang.
  • Keep your head in a neutral position and in line with the vertebral column while looking at the floor just ahead of you throughout the entire movement.
  • Pull the bar upward until your upper arms reach the level (or just past the level) of your torso.
  • Maintain the torso in a rigid position with the back flat and knees bent.
  • In a controlled fashion, slowly lower the bar by allowing the elbows to extend back the to the starting position.
  • After the set is complete, place the bar on the floor.
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  • Place a barbell on the back of your shoulders and hold it at each side.
  • Stand with your feet wider than shoulder-width apart.
  • Point your toes and knees 30 to 45 degrees out to the sides (i.e. sumo or plié stance).
  • Keeping your head up, back straight, and body upright, inhale as you squat by simultaneously flexing your hips and knees and descend at least until your thighs are parallel with the floor.
  • Exhale as you return to a standing position.
  • Repeat.
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  • Holding weights with both hands, stand with your feet shoulder width apart.
  • Let your arms hang by your side with your palms facing in to the side of your body.
  • Keep your elbows close to your sides.
  • Curl the weight up towards your shoulders. Do not swing your hips to get the weight moving.Continue raising the weight until they are level with your shoulders with your palms facing in.
  • Your forearm should be in a vertical position.
  • Squeeze or flex your bicep and hold for a count of one.
  • Slowly lower the dumbbells to the starting position.
  • Repeat.
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  • You will need a tri bar to complete the barbell hammer curl. A tri bar has handles running at 90 degrees to the bar, allowing you to grip the bar with a neutral grip.
  • To set up for the barbell hammer curl get a tri bar, load on some weights and place it in front of you.
  • Position your feet at around shoulder width apart and bend down to grasp the bar with a neutral grip.
  • Standing straight up, and keeping your body fixed, slowly curl the bar up as far as possible.
  • Squeeze the biceps at the top of the exercise, and then slowly lower the bar back to the starting position keeping tension on your biceps at all times.
  • Repeat
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  • Set up for the EZ bar reverse wrist curl by selecting a light EZ bar and grasping it with a reverse grip (palms facing down) at around shoulder width apart.
  • Stand straight up, feet together (you may be more comfortable taking one foot back for stability), back straight, and with your arms fully extended. The bar should not be touching your body.
  • Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.
  • Do not pause, and slowly lower the weight back to the starting position.
  • Repeat for desired reps.
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  • Start off sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in both hands using a neutral (hammer) grip.
  • Rest your arms on your legs so the weights are extended off of your knees.
  • Lower the weights down below your knees as this will be your starting position.
  • Slowly raise the dumbbells up, only using your wrists and squeeze until you feel a stretch in your forearm muscle.
  • Hold for a count and then return back to the starting position.
  • Return back to the starting position.
  • Repeat for as many reps and sets as desired.
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  • To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the dumbbells back to starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.
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  • Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
  • As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.
  • As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbells are at shoulder height.
  • Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.
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  • Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
  • Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip).
  • While keeping the arms close to your torso and elbows in, slowly lower your arms (as you keep them extended with a slight bend at the elbows) as far down towards the floor as you can go. Once you cannot go down any further, lock your upper arms in that position and that will be your starting position.
  • As you breathe out, slowly begin to curl the weights up as you simultaneously rotate your wrists so that the palms of the hands face up. Continue curling the weight until your biceps are fully contracted and squeeze hard at the top position for a second. Tip: Only the forearms should move. Upper arms should remain stationery and elbows should stay in throughout the movement.
  • Return
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  • Stand up with your torso upright and a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. This will be your starting position.
  • Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  • After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  • Repeat
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