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Standing Hammer Curl

Area Targeted:

Biceps

Set up:

Anchor Position:

Not required.

Clip Bands:

Attach a closed ankle strap to each end of the band(s) and grip the loop of a

strap with each hand. Your fingers should be inside the loop, and thumb on the outside.

Handle Bands:

Hold a handle in each hand, straight up and down like a ski pole.

Body Positioning:

Stand on the band(s) hips width apart and stand up straight. Keep your

back straight, head straight, chest up and stomach tight. Start with your arms straight down,
elbows tight to your sides, and palms facing in.

Movement:

Pull the ankle straps or handles up, and bend your arms until your hands are at chest height.
While controlling the resistance, return to the starting position. Repeat.

Points To Remember:

Keep your elbows stationary at your sides, do not let them move forward and back during
the movement.

full booklet2018.indd 25

6/4/2018 10:50:09 AM

Содержание Clip and Handle Bands

Страница 1: ...full booklet2018 indd 1 6 4 2018 10 49 38 AM...

Страница 2: ...hot on the planet Use it with caution and care When using the door anchor be sure to lock your door When standing on the bands make sure to always wear athletic shoes and position the bands securely u...

Страница 3: ...acementsAfter90days US UKorEUshippingaddresses 5 95peritem CA CAD8 95peritem Allothercountries Marketpriceforshipping Free Replacement Not Applicable For Products Used In Commercial Settings Here s ho...

Страница 4: ...he door Chest height Waist height Knee height Bottom of the door Close the anchor in the door so the anchor loop is on the side of the door facing you Refer to this diagram for the door anchor positio...

Страница 5: ...of the door Push the loop of the anchor between the door opening and the door frame Thread your band s through the loop of the door anchor Open the loop of the door anchor 1 3 2 4 or so ide of full b...

Страница 6: ...ankle Thread the rough side of velcro through the rectangular ring Check to make sure that the strap is securely attached Pull the end of the strap back and stick the rough side securely to the soft...

Страница 7: ...ring to the outside of the ankle Thread a handle through the O ring Pull back on the band until the handle is seated against the O ring sideways Finish pulling the handle through the O ring and straig...

Страница 8: ...trap tight Pull one loop through the other loop If you are using the small Anywhere Anchor pull the padded loop through the non padded loop Please Note The large or small Anywhere Anchors are not incl...

Страница 9: ...p them on to the metal rings To increase resistance simply substitute the elastic for a thicker one thicker more tension or Stack the resistance by clipping on combining multiple bands To decrease res...

Страница 10: ...If you are pulling side to side wrap one end of the band back through the loop Never clip your band to an anchor Do not wrap your bands around stationary objects Never thread your band through the ri...

Страница 11: ...27 2 60 27 2 61 27 7 61 27 7 62 28 1 62 28 1 63 28 6 63 28 6 64 29 1 65 29 5 65 29 5 66 30 66 30 66 30 67 30 4 68 30 9 69 31 3 69 31 3 70 31 8 70 31 8 71 32 2 72 32 7 73 33 1 74 33 6 74 33 6 74 33 6 7...

Страница 12: ...Chest Press Area Ta Set up Anchor Clip Ba Handle Body P your ba with th straigh Movem Push th control Points 1 Grip 2 Do n MUSCLE GROUP CHEST full booklet2018 indd 12 6 4 2018 10 49 55 AM...

Страница 13: ...allel with the door behind you Your palms should bet facing down Keep your back straight head straight and chest up Movement Push the handles forward up and in until they about 6 inches apart and at e...

Страница 14: ...nt Chest Press Area Ta Set up Anchor Clip Ban Handle to an an Body Po first ban arms so be facin Movem Push th the resi Points T 1 Grip t 2 Do n MUSCLE GROUP CHEST full booklet2018 indd 14 6 4 2018 10...

Страница 15: ...door with your back to the door Position your arms so that they are parallel with the floor and parallel with the door behind you Your palms should be facing down Keep your back straight head straigh...

Страница 16: ...Resisted Standard Push Up Area Ta Set up Anchor Clip Ba your ba Body P so that overhe Movem Push y control Points 1 Do n straigh 2 Whe MUSCLE GROUP CHEST full booklet2018 indd 16 6 4 2018 10 50 01 AM...

Страница 17: ...gers pointed overhead Keep your back straight legs straight and head straight Movement Push your entire body off the floor until your arms are almost totally straight While controlling the resistance...

Страница 18: ...Standing One Arm Chest Fly Mid Area Ta Set up Anchor Clip Ba Handle Body P door P Your pa Movem Pull the resista Points 1 Keep 2 Keep MUSCLE GROUP CHEST full booklet2018 indd 18 6 4 2018 10 50 03 AM...

Страница 19: ...osition your arm so that it is pointing towards the door anchor and has a slight bend Your palm should be facing forward Movement Pull the handle s around until your hand is right in front of your che...

Страница 20: ...Kneeling One Arm Chest Fly Area Ta Set up Anchor Clip Ba Handle Body P door P so that straigh Movem Pull the your ch Points Keep y MUSCLE GROUP CHEST full booklet2018 indd 20 6 4 2018 10 50 04 AM...

Страница 21: ...lace your inactive hand on the floor to stabilize your body Position your active arm so that the upper arm is parallel with the floor and elbow is slightly bent Keep your back straight and chest up Mo...

Страница 22: ...Standing Curl Area Ta Set up Anchor Clip Ba Handle Body P and sta Start w sides Movem Pull the control Points Keep y the mo MUSCLE GROUP BICEPS full booklet2018 indd 22 6 4 2018 10 50 07 AM...

Страница 23: ...k straight head straight chest up and stomach tight Start with your arms straight down with palms facing forward and elbows tight to your sides Movement Pull the handles up and bend your arms until yo...

Страница 24: ...Standing Hammer Curl Area Ta Set up Anchor Clip Ba strap w Handle Body P back st elbows Movem Pull the While c Points Keep y the mo MUSCLE GROUP BICEPS full booklet2018 indd 24 6 4 2018 10 50 09 AM...

Страница 25: ...he band s hips width apart and stand up straight Keep your back straight head straight chest up and stomach tight Start with your arms straight down elbows tight to your sides and palms facing in Move...

Страница 26: ...ng One Arm Preacher Curl Area Ta Set up Anchor Clip Ba attach b Handle handles Body Po across almost Movem Pull the return t Points T Make s MUSCLE GROUP BICEPS full booklet2018 indd 26 6 4 2018 10 50...

Страница 27: ...your active arm Body Positioning Keep your back flat head straight and chest up Position your non active arm across your body with the back of your hand stabilizing your active elbow Your active arm...

Страница 28: ...Seated Preacher Curl Area Ta Set up Anchor Clip Ba Handle Body P feet fro that th knees Movem Pull the control Points Make s hands MUSCLE GROUP BICEPS full booklet2018 indd 28 6 4 2018 10 50 12 AM...

Страница 29: ...on your arms so that they are almost fully straight with palms facing up and elbows resting right above your knees Keep your back straight and chest up Movement Pull the handles and bend your arms unt...

Страница 30: ...Lying Curl Low Area Ta Set up Anchor Clip Ba Handle Body P away f with yo Movem Pull the control Points Keep y MUSCLE GROUP BICEPS full booklet2018 indd 30 6 4 2018 10 50 14 AM...

Страница 31: ...he door Your knees should be up and together and feet flat on the floor Start with your arms straight on the floor and tight to your body with palms facing up Movement Pull the handles and bend your a...

Страница 32: ...Kneeling Extension Area Ta Set up Anchor Clip Ba Handle Body P your ba perpen your pa Movem Push y the res Points Keep y movem MUSCLE GROUP TRICEPS full booklet2018 indd 32 6 4 2018 10 50 16 AM...

Страница 33: ...traight head straight chest up and stomach tight Your upper arms should be perpendicular to the floor elbows stationary at your sides hands shoulder width apart and your palms facing in Movement Push...

Страница 34: ...Two Arm Kickback Area Ta Set up Anchor Clip Ba with ea Handle Body P waist s arms p Movem Push y control Points Keep y movem MUSCLE GROUP TRICEPS full booklet2018 indd 34 6 4 2018 10 50 18 AM...

Страница 35: ...the door Bend forward at your waist so that your back is almost parallel with the floor Position your arms up with your upper arms parallel with the floor elbows tight to your side and hands right bel...

Страница 36: ...Forward Extension Area Ta Set up Anchor Clip Ba Handle Body P your ba at para Movem Push th to the s Points Keep y MUSCLE GROUP TRICEPS full booklet2018 indd 36 6 4 2018 10 50 20 AM...

Страница 37: ...back to the door Stagger your legs with one leg in front Start with your upper arms up at parallel with the floor hands close to your head at eye level and palms facing forward Movement Push the handl...

Страница 38: ...Cross Body Extension Area Ta Set up Anchor Clip Ba with the Handle Body P Start w Create Movem While k until yo Points Keep yo MUSCLE GROUP TRICEPS full booklet2018 indd 38 6 4 2018 10 50 23 AM...

Страница 39: ...inactive side facing the door Start with the hand of your active arm up by the opposite chest palm facing towards your body Create a strong base with your feet wider than hips width apart and your in...

Страница 40: ...Area Ta Set up Anchor Clip Ba strap w Handle Body P body fa your kn your ar Movem Push th resista Points Try to k Lying Extension MUSCLE GROUP TRICEPS full booklet2018 indd 40 6 4 2018 10 50 24 AM...

Страница 41: ...on the floor with your body facing away from the door and your head about 2 to 3 feet away from the door Keep your knees bent and together feet flat on the floor and elbows tight to your side Start w...

Страница 42: ...Calf Raise Arms Up Area Ta Set up Anchor Clip Ba Handle Body P your ba straigh Movem Raise y the res Points Push th MUSCLE GROUP LEGS full booklet2018 indd 42 6 4 2018 10 50 27 AM...

Страница 43: ...feet away from the door with your back to the door Raise your hands to shoulder height Keep your back straight head straight and stomach tight Movement Raise your heels off the floor until you cannot...

Страница 44: ...Lunges Area Ta Set up Anchor Clip Ba Handle Body P your fro your ba until yo Movem Straigh startin Points 1 Push 2 As y LEGS MUSCLE GROUP full booklet2018 indd 44 6 4 2018 10 50 29 AM...

Страница 45: ...nd raise your hands up to shoulder height With your back straight head straight elbows back and chest up lower your hips straight down until your front thigh is almost parallel with the floor Movement...

Страница 46: ...Lying Hamstrings Curl Area Ta Set up Anchor Clip Ba Body P away f Movem Bend b resista Points Keep y simply MUSCLE GROUP LEGS full booklet2018 indd 46 6 4 2018 10 50 31 AM...

Страница 47: ...n the floor 3 to 4 feet away from the door Keep your buttocks down and your back flat Movement Bend both legs together and move your heels towards your buttocks While controlling the resistance return...

Страница 48: ...Hip Extension Area Ta Set up Anchor Clip Ba Body P ring in even s back s Movem While k squeez Repeat Points Push y MUSCLE GROUP LEGS full booklet2018 indd 48 6 4 2018 10 50 33 AM...

Страница 49: ...way from the door while facing the door with both legs even side by side If necessary place a chair beside you to use for balance Keep your back straight head straight and stomach tight Movement While...

Страница 50: ...Squats Area Ta Set up Anchor Clip Ba Handle Body P a hand arms p up and Movem Bend y resista Points 1 Keep 2 Mak MUSCLE GROUP LEGS full booklet2018 indd 50 6 4 2018 10 50 35 AM...

Страница 51: ...lder height with the bands behind your arms palms facing forward Stand up straight Keep your back straight head straight chest up and elbows back Movement Bend your legs and squat down as if you were...

Страница 52: ...Kneeling Crunch Area Ta Set up Anchor Clip Ba Body P hands apart a Movem Pull yo elbows Repeat Points 1 Try t the res 2 Exha MUSCLE GROUP ABS full booklet2018 indd 52 6 4 2018 10 50 36 AM...

Страница 53: ...ut 6 inches apart and facing down Keep you knees bent with your buttocks touching your heels Movement Pull your body down with your abs and crunch down against the resistance moving your elbows toward...

Страница 54: ...Resisted Bicycle Area Ta Set up Anchor make a Clip Ba Body Po of your to stret Now rai Movem Pull one knee to Points T 1 Try to 2 Do n MUSCLE GROUP ABS full booklet2018 indd 54 6 4 2018 10 50 39 AM...

Страница 55: ...ar enough away from the door so that the band is beginning to stretch Place your finger tips on the sides of your head with your elbows flared out to the side Now raise your shoulders and feet about 1...

Страница 56: ...Standing Twist Area Ta Set up Anchor Clip Ba hands Handle Body P door K of your Movem Rotate natural Points Keep y MUSCLE GROUP ABS full booklet2018 indd 56 6 4 2018 10 50 41 AM...

Страница 57: ...r with your side facing the door Keep your back straight head straight and stomach tight Position your arms in front of your body with your hands in tight to your chest Movement Rotate your upper body...

Страница 58: ...Resisted Crunch Area Ta Set up Anchor Clip Ba Handle Body P from th door so your pa Movem Raise y your he Points 1 Keep 2 Thin MUSCLE GROUP ABS full booklet2018 indd 58 6 4 2018 10 50 42 AM...

Страница 59: ...lat on the floor Lay far enough away from the door so that the band s are starting to stretch Keep your arms straight tight to your body and your palms facing down Movement Raise your body and crunch...

Страница 60: ...High Low Chop Area Ta Set up Anchor Clip Ba hands Handle Body P is facin slightly are poi Movem Pull yo knee W Points Mainta MUSCLE GROUP ABS full booklet2018 indd 60 6 4 2018 10 50 44 AM...

Страница 61: ...g the door Keep your chest up head straight and arms almost straight elbows slightly bent Get into the starting position by rotating towards the door so that your arms are pointed up towards the door...

Страница 62: ...Press Area Ta Set up Anchor Clip Ba Handle Body P your fro your ar paralle and ch Movem Press y While c Points Grip th MUSCLE GROUP SHOULDERS full booklet2018 indd 62 6 4 2018 10 50 46 AM...

Страница 63: ...ight With the bands in front of your arms and palms facing forward bring your arms up to goal post position upper arms parallel and forearms perpendicular with the floor Keep your back straight head s...

Страница 64: ...Reverse Fly Area Ta Set up Anchor Clip Ba Handle Body P facing be stra and pa Movem Pull the directly Repeat Points Keep ju MUSCLE GROUP SHOULDERS full booklet2018 indd 64 6 4 2018 10 50 48 AM...

Страница 65: ...up head straight and legs slightly bent Your arms should be straight out in front of you pointed towards the anchor with elbows at shoulder height and palms facing in Movement Pull the handles back a...

Страница 66: ...Standing Front Raise Area Ta Set up Anchor Clip Ba Handle Body P and sta Your ar Movem Raise y to the s Points Keep y MUSCLE GROUP SHOULDERS full booklet2018 indd 66 6 4 2018 10 50 50 AM...

Страница 67: ...hand and stand up straight with your back straight head straight chest up and stomach tight Your arms should be straight and down with palms facing your thighs on top of your thighs Movement Raise you...

Страница 68: ...Standing Lateral Raise Area Ta Set up Anchor Clip Ba each w Handle Body P back s and pa Movem Raise y control Points Rotate elbows MUSCLE GROUP SHOULDERS full booklet2018 indd 68 6 4 2018 10 50 52 AM...

Страница 69: ...rt and stand up straight with your back straight head straight chest up and stomach tight Start with your arms slightly bent and palms facing in at your sides Movement Raise your arms straight out to...

Страница 70: ...Wide Grip Pull Down Area Ta Set up Anchor Clip Ba Handle Body P from th with yo should Movem Pull the control Points 1 Grip 2 Pull MUSCLE GROUP BACK full booklet2018 indd 70 6 4 2018 10 50 54 AM...

Страница 71: ...rection of the anchor with your back straight head straight and shoulders down Your arms should be wider than shoulders width pointed towards the anchor with palms facing down Movement Pull the handle...

Страница 72: ...Reverse Grip Pull Down Area Ta Set up Anchor Clip Ba Handle Body P from th with yo toward Movem Pull the return Points 1 Grip 2 Push MUSCLE GROUP BACK full booklet2018 indd 72 6 4 2018 10 50 56 AM...

Страница 73: ...he anchor with your back straight head straight and shoulders down Your arms should be pointed towards the anchor with palms facing up and hands about 6 inches apart Movement Pull the handles down unt...

Страница 74: ...Squatted Row Area Ta Set up Anchor Clip Ba Handle Body P facing the floo Movem Pull the to the s Points 1 Hold 2 Sque 3 Your MUSCLE GROUP BACK full booklet2018 indd 74 6 4 2018 10 50 59 AM...

Страница 75: ...e door Keep your head straight and chest up Your forearms should be parallel with the floor Movement Pull the handles until your hands are by your chest While controlling the resistance return to the...

Страница 76: ...nt Over Row Heavy Pants Area Ta Set up Anchor Clip Ba Body P apart T should position back Y Movem Pull the the star Points 1 Keep 2 Pull t MUSCLE GROUP BACK full booklet2018 indd 76 6 4 2018 10 51 02...

Страница 77: ...and right below the clip or handle and get into a squatted position Keep your knees bent buttocks back back straight head straight chest up and shoulders back Your arms should be straight down and the...

Страница 78: ...Standing Extension Band Area Ta Set up Anchor Clip Ba Body P hand s from th touch i Movem Stand u resista Points Try to k backwa MUSCLE GROUP BACK full booklet2018 indd 78 6 4 2018 10 51 04 AM...

Страница 79: ...far enough away from the door so that when you bend forward your head is close to the door but does not touch it Keep your arms straight pointed towards the anchor head straight and back flat Movement...

Страница 80: ...full booklet2018 indd 80 6 4 2018 10 51 04 AM...

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