MTS Biceps Curl

Machine Triceps Extension

Cable Lateral Raise

Use a rope attachment. The cable should be set all the way to the bottom of the machine. Face away from the cable machine. Stagger your stance so you have a better base of support. Use a neutral grip thumb facing up pinky-facing down). Flex at the elbow and extend.

Cable Rope Hammer Curl

Cable Rope Triceps Pushdown

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.

Arms