19
Exercise description
GB
Starting position: adjust
pad to biceps-curl and sit
down on the bench. The
hands grasp the dumbells
from below. The upper arm
lies on the biceps-curl.
Exercise: raise the dum-
bells by bending the arms at the elbows and then straighten into the star-
ting position again.
Benefits: biceps (arm bending muscles)
7. Biceps-curl
Starting position: adjust
the leg pad vertically. Sit in
an upright position on the
bench and grasp the dum-
bells from above. Hold
them at shoulder level with
the arms bent.
Exercise: straighten the arms at the elbows. Then lower them back to
shoulder level.
Benefits: shoulder muscles, upper back muscles, arm extensors
8. Shoulder press with dumbells
Starting position: adjust
the leg pad vertically. Sit in
an upright position. Hands
grasp dumbells from abo-
ve. The dumbell is held be-
hind the head with elbow
bent.
Exercise: stretch arm until
held straight above your head and then lower it to starting position again.
Change sides after one series of repetition.
Benefits: arm extensors
9. Arm extension in seated position
