- Sit on the machine, feet flat, and grab the handles with palms facing up, keeping your back straight.
- Pull handles towards your lower abdomen, squeezing your shoulder blades together. Keep elbows close to your body.
- Slowly return to the starting position, fully extending your arms without locking elbows. Repeat for desired reps.
- Grip the handles with the palms facing down.
- Sit on the machine and press your knees into the knee pad.
- Pull the handles until your upper arm is even with your torso, or just behind your torso.
- Extend until your elbows are fully extended before initiating the next rep.
- Rest the back of your arms on the preacher bench.
- Grab the handles. Curl the weight up until your elbows are fully flexed.
- Lower until the point just before the weight rests at the bottom.
- Sit at the bench and rest the back of your arms on the preacher bench.
- Grab the handles. Curl the weight up until your elbows are fully flexed.
- Lower until the point just before the weight rests at the bottom.
