23
Adjustable Bench
Using the equipment
Curl with dumbbells (biceps)
Tilt the backrest to about 45° and adjust the position of the seat so that it does
not slip while exercising.
Sit on the bench with your body pressed against the padding.
Rest your feet on the ground with legs together.
Grasp the dumbbells with your arms stretched downward. The dumbbells should
be parallel.
Curl both forearms up simultaneously to bring the dumbbells up to your shoulders.
Then go back to the starting position.
Control the speed of movement constantly; the return speed should be slower
than the outward speed.
Keep your body pressed against the padding and your feet on the ground during
the movement.
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