BodyCraft Strength Training System Home Gym User Manual


  Open as PDF
of 65
 
39
ARMS
Standing Bar Curl
Itisimportanttousethesuppliedlengthofchainonthisexercise.
Otherwise, the weight stack can easily “top out” and damage a
pulley. Attach the chain to the low pulley station (on some mod-
els, this may be at the front of the leg extension lever), and then
attach the Straight Bar to the end of the chain. Stand in front of the
low pulley with the straight bar at arms’ length. Try to keep your
elbows and upper arm stationary while you curl the bar upward, us-
ingyourbicepsmuscles.Lowerslowly.NOTE:Youcanuseeither
the stationary low pulley, or the Functional Training Arm pulley.
Theweightratioforthestationarylowpulleyis1:1(10pound
incrementsto200pounds).TheweightratiofortheFunctional
TrainingArmspulleyis.5:1(5poundincrementsto100pounds).
Variations: Use an overhand grip.
Primary muscles worked: Biceps (front of arm), Brachioradials
(forearms).
 previous next