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4) Standing isolated curl:
Adjust FITBENCH top to 45-degrees. Grab a
dumbbell (medium/light weight) with your right hand and stand behind the
inclined FITBENCH top. Rest your elbow and back of your arm on the
FITBENCH top. Lower the dumbbell until your arm is bent at about 20
degrees. Pause, then raise dumbbell back up to shoulder. Do several
times and repeat on the left side.
Increased difficulty:
Try doing the same exercise, but add a
static hold when your arm is extended. Hold in the down position
for 30 seconds, do several reps of this, and then switch arms.
5) Resistance band alternating burnout curl
: Grab a resistance band
from storage under the FITBENCH and fix it to one of the anchor points
(light/ medium resistance). While standing with feet shoulder-width apart,
grab the handles and hold palms facing forward. Step back from the
FITBENCH a few feet with arms hanging down. Curl your right arm and
lower and then left arm and lower in a fluid motion. Repeat this until fatigue
in biceps sets in.
Triceps
1) Dumbbell or kettle bell lying triceps extension:
Grab a pair of
dumbbells or a kettle bell (medium/light weight) and lie flat on the
FITBENCH. Hold the weight over your head with straight arms that are
slightly angled back, with your palms facing each other (try to keep elbows
in). Without moving your upper arms, bend your elbows to lower the
dumbbells or kettle bell until your forearms are slightly beyond parallel to
the floor. Pause, then lift the weights back to the starting position.
NOTE: This exercise can be done standing or seated.
