Description
Instructions
- Sit upright with your back straight, leaning against the backrest, and look straight ahead.
- Naturally grip the handles with arms hanging down, keeping the neck relaxed and not protruding forward.
- Inhale, then exert force to pull upward with the upper arms, keeping the elbows fixed.
- Keep the core tight, avoid shrugging shoulders, and keep wrists relaxed.
- This is a bicep curl motion, aiming for full contraction of the biceps.
- Exhale, then exert force to push downward with the upper arms, keeping the elbows fixed.
- This is a triceps pushdown motion, aiming for full extension of the triceps.
Training muscle groups
Bicep Curl︰
Biceps brachii, assisted by Brachialis
Triceps Pushdown﹕
Triceps brachii, assisted by Latissimus
dorsi
