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length next to your sides, with palms facing forward. Without moving your upper arms, bend
your elbows, and curl the dumbbells, keeping them close to your shoulders. Pause, then slowly
lower the dumbbells back to the starting position. Remember your arms should be straight at
the starting position.
•
Increased difficulty: Do the same exercise but perform a FITBENCH wall sit at
the same time: Raise FITBENCH top to the very top position (nearly 90-degrees).
Rest back on the top and lower your body until your knees are at a 90-degree
angle and hamstrings are parallel with the floor. Engage your core and
quadriceps and perform the same dumbbell curl exercise, holding this position
until all of the reps are completed for this exercise.
NOTE: All curl exercises can be done with varying grips. Standard-grip is palms
facing forward, neutral-grip is your palms facing each other, and reverse-grip is your
palms facing behind you. Each grip targets a different muscle grouping in your
forearms, biceps, and shoulders.
2) Incline FITBENCH hammer curl: Adjust the FITBENCH top to a 45-degree incline. Grab a
set of dumbbells (light/medium weight). Standing at the lower end of the top, lower your entire
body with your upper thighs, hips, stomach, and chest lying on the top. Position your body to
where your chest is just cresting the upper edge on the top. (Note – your entire body from your
heels to your neck should be at that same 45-degree angle.) Let your arms with dumbbells in
hands (palms facing in) hang in front of your body. Curl the dumbbell up while not moving your
upper arms. Pause, and lower weights slowly to the starting position.
3) Seated reverse dumbbell curl: With the FITBENCH in the flat position, grab two (medium/
light weight) dumbbells. Sit on the top with good posture with dumbbells hanging down at sides,
palms facing backwards. Bend at the elbow and curl the dumbbells up while not moving your
upper arms. (remember to keep palms facing the same direction the entire curl). Pause, then
slowly lower dumbbells to starting position.
•
Increased difficulty: Try curling the dumbbells in both standard and reverse-grip.
Do a standard curl, and when you reach the top of the curl, reverse your grip, and
lower the dumbbell to the starting position. Continue to curl the weight with
reverse-grip, then switch again at the top, going back to a standard grip. Repeat.
(Remember to go slow with good form.)
4) Standing isolated curl: Adjust FITBENCH top to 45-degrees. Grab a dumbbell (medium/
light weight) with your right hand and stand behind the inclined FITBENCH top. Rest your elbow
and back of your arm on the FITBENCH top. Lower the dumbbell until your arm is bent at about
20 degrees. Pause, then raise dumbbell back up to shoulder. Do several times and repeat on
the left side.
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