EXERCISE 13 LOWER BACK POWER
EXERCISE 14 STANDING BICEP CURLS
For this exercise you will again use the handlebar.
Now, sitting in the same position as the last
exercise, place the handlebar across the inner
elbows like this. Your feet should be placed
securely in the footrests and your knees bent at
about 90 degrees.
Staying in this posture, inhale and arch your back,
pulling the cords as you do so, to about a 45-
degree angle. Hold a moment before exhaling and
returning to first position.
Do several repetitions and two sets.
This is a great exercise to increase strength and
muscle tone in your back. Remember not to strain
your waist by leaning too far back. Always go easy
at first; you can increase the intensity of the
movement after more practice.
For the standing bicep curls, face the mainframe and
straddle the roller bar. Grasp the handsets firmly, one in
each hand. Keep your body upright and your elbows
close to your sides.
Now, inhale and flex your arms pulling the straps up to
your chest. Hold this position a moment, then exhale as
you easily extend your arms returning to first position.
That’s a full bicep curl. You may also alternate each arm in
this exercise (i.e., one arm extends as the other flexes).
Do seven to 10 repetitions and two sets.
Remember to focus on your breathing and on the muscle
parts you are working during all exercises to get the most
out of them.
