Preacher Curl
Set the Serius Strong® Handle up in channel grip position. Hold the Serius Strong®
Handle with your arm extended in front of your body, palm facing up and the handle
pointing forward towards the door in front of you (where it is secured). The tubing
projects out from the inside channel (pinky side) of your hand. Keep your hand palm
up with wrist held in a neutral to slightly bent back position. Hold your upper arm
straight out in front of you with your elbow pointing to the front. This is the starting
position. The tubing should have some tension in it at this position. Curl your arm up
into full flexion, keeping a loose grip on the handle (allow the handle to rotate slightly
in your grip so it stays in line with the tubing). Relax and repeat on each side for the
recommended number of repetitions and sets.
Concentration Curl (side)
Set the Serius Strong® Handle up in channel grip position. Hold the Serius Strong®
Handle with your arm extended out to the side of your body, palm facing up and the
handle pointing towards the door on the side of your body where it is secured. The
tubing projects out from the inside channel (pinky side) of your hand. Keep your hand
palm up with wrist held in a neutral to slightly bent back position. Hold your upper
arm straight out to your side. This is the starting position. The tubing should have
some tension in it at this position. Curl your arm up into full flexion, keeping a loose
grip on the handle (allow the handle to rotate slightly in your grip so it stays in line
with the tubing). Relax and repeat on each side for the recommended number of
repetitions and sets.
Hammer Curl
Set the Serius Strong® Handles up in channel grip position. Hold the Serius Strong®
Handles with your hands held in neutral / with the thumb-side of your hands pointing
up. The tubing projects down from the outside edges of the channels of each hand.
The tubing is secured from a position below the handle (i.e. step on it). Keep your
hands in a neutral position with wrists held secure. Hold your upper arms at your sides
with your elbows straight. This is the starting position. The tubing should have some
tension in it at this position. Curl your arms up into full flexion, keeping a tight grip
on the handle. Relax and repeat for the recommended number of repetitions and sets.
Reverse Curl
Set the Serius Strong® Handles up in channel grip position. Hold the Serius Strong®
Handles with palms facing down and the handles pointing down towards the floor.
The tubing projects down from the outside channels (pinky side) of each hand. The
tubing is secured from a position below the handle (i.e. step on it). Keep your hands
palms down with wrists held in a neutral position. Hold your upper arms at your sides
with your elbows straight. This is the starting position. The tubing should have some
tension in it at this position. Curl your arms up into full flexion, keeping a loose grip
on the handle (allow the handle to rotate slightly in your grip so it stays in line with
the tubing). Relax and repeat for the recommended number of repetitions and sets.
Bicep Exercises
