Kompernass KH 6003 Operating Instructions Manual page 11

Exercise 1:
Biceps curl
1. Sit on a stable chair which is
so high as to allow your thighs
and calves to form rightangles
and keep your back straight.
2. Insert your feet into the loops
and secure the abdomen/
back trainer on the floor.
3. Grip the handles from below.
4. Position your elbows at your
waist.
5. Keeping your wrists straight, lift
the handles towards your
shoulders and then return to
the starting position.
6. Breathe out when bending
your arms and breathe in
when stretching them.
7. Repeat this movement in the
same position approx. 8 to 10
times.
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The graphic depicts the main
muscle areas targeted.