Viavito ROKAI, Руководство по эксплуатации

Страница: 7 / 9

12 13
www.viavito.com www.viavito.com
Single Arm Chest Pulls
Exercise Single Arm Chest Pulls
Muscles Targeted Chest, biceps and shoulders
Instructions
• Sit on the seat with the feet on the footplates and the
knees slightly bent
• Hold the bar in one hand as wide as you can with the palm
facing down then elevate it to chest height
• Slowly draw the bar to the side of chest keeping the elbows
high and taking it wide as you do so
• Re-extend the arm to the start position
Sets and Reps
3 sets of 15
Wide Chest Pull
Exercise Wide Chest Pull
Muscles Targeted Chest and shoulders
Instructions
• Sit on the seat with the feet on the footplates and the
knees slightly bent
• Hold the bar in both hands as wide as you can with the
palms facing down then elevate it to chest height
• Slowly draw the bar in to the chest keeping the elbows high
and making them wide as you do so
• Re-extend the arms to the start position
Sets and Reps
3 sets of 15
1 2 1 2
R R