- Stand facing behind arm pad, opposite side of lever handles.
Place one foot forward under arm pad and opposite foot back on
foot bar. Lean over arm pads and grasp handles with slightly
narrower than shoulder width underhand grip. Squat down and position
back of upper arms on arm pads.
- Raise lever handles toward shoulders. Lower handles until
arms are fully extended. Repeat.
- Armpit to rest near top of pad. Back of upper arm should
remain on pad throughout movement. Notice that this machine has
secondary lever so elbows are not aligned with primary fulcrum.
- Long head (lateral head) of biceps brachii is activated significantly
more than short head (medial head) of biceps brachii since short
head enters into active
insufficiency as it continues to contract. Long head of Triceps
Brachii is only significantly activated as antagonist stabilizer
when it approaches passive
insufficiency as elbow nears full flexion. Also see movements
performed on machine with no
seat and arms positioned
Stabilizers (see comments)