- Stand facing behind arm pad, opposite side of lever handles.
Place one foot foward 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.
- Arm pit to rest near top of pad. Back of upper arm should
remaining on pad throughout movement. Notice 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 significant 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)