Standing Curl; Preacher Curl; Reverse Curl; Dips - Hoist Fitness Fitness trainer Workout Manual

:: STANDING CURL

1. Attach the strap handles to the lower pulley.
2. Stand facing the machine gripping the handles underhand
about 6" to 8" apart.
3. Curl arms upward slowly.
4. Slowly return to the starting position.

:: PREACHER CURL

1. Lock the leg extension arm with the hook latch and attach the
strap handles to the lower pulley.
2. Raise the upper roller pads for support and position the body
with a slightly forward angle.
3. Grip handles 6" to 8" apart and curl arms upward slowly
keeping elbows fixed.
4. Slowly return to the starting position.
1. Adjust seat height so arms rest flat on angled arm pads.
2. Straighten arms and grip handles with palms facing up.
3. Keeping the wrists straight, curl the arms towards the chest
8
in one smooth movement.
quality strength training equipment since 1977
4. Hold the contracted position briefly then slowly lower handles
back to starting position.
Variations:
1. Use a narrow grip with palms facing each other.

:: REVERSE CURL

1. Attach the strap handles to the lower pulley.
2. Stand facing the machine gripping the handles overhand
about 6" to 8" apart.
3. Curl arms upward slowly.
4. Slowly return to the starting position.

:: DIPS

1. Adjust pad height. Make sure pad is not touching the ground
when you are in the downward position.
2. Adjust weight stack pin to desired weight assistance level.
3. Position hands on the dip station where desired. Thumbs
should be inward towards your body.
4. Without bending at the wrists, lower your body until elbows
and shoulders are level.
5. Hold this position for a full second then slowly lift the body
until your arms are straight (NOT LOCKED).