25
ToTal gYm
®
Premiere FliP CHarT
#13 seaTeD Curls
Hook arm pulley cable.
Grasp handles and straddle the top
of the glideboard facing the height
adjustment column. Sit with arms
stretched in front of you naturally.
Keeping your back straight with your
palms up, bend elbow and bring hands
into shoulders. Then lower hands to
original starting position. Repeat.
musCle grouPs exerCiseD:
Biceps, Forearms, Shoulders
#22 laYing Curls
Hook arm pulley cable.
Grasp handles and straddle the top
of the glideboard facing the height
adjustment column. Sit down and lay
back so your head is at the bottom of
the glideboard, and your hands are at
your side. Bend elbows and pull hands,
palms facing upward, to your shoulders.
Slowly lower hands to original position.
Repeat.
musCle grouPs exerCiseD:
Biceps
DaYs 1 anD 3
biCePs
Advanced Exercises for Men and Women
continued
