MUSCLES WORKED:
DELTOID                       TRICEPS

PECTORALIS MAJOR             BICEPS
INSTRUCTIONS FOR USE:

1.  SIT WITH BACK AGAINST BACK PAD. ADJUST BOTTOM PAD TO ENSURE PROPER BODY ALIGNMENT (ABS TIGHT, CHEST UP, BACK STRAIGHT).  

 

2.  GRIP HANDLE BARS (PALMS FORWARD). ENSURE THAT HANDS REMAIN ABOVE ELBOW JOINTS DURING EXERCISE.  

 

3.  IN A CONTROLLED MOTION, PRESS BAR UP, EXTENDING BAR JUST BEFORE ELBOWS LOCK.  

 

4.  WHILE MAINTAINING THE CONTROLLED MOTION, LOWER TO STARTING POSITION. DO NOT ALLOW MUSCLES TO RELAX BEFORE NEXT REPETITION. 

 

5.  REMEMBER TO EXHALE ON THE EXERTION OF THE MOVEMENT AND INHALE ON THE RELEASE.