Monthly Archives: February 2011

Dumbbell Bench Press Guide

Posted on February 28, 2011 by fastfitness4u

  Dumbbell Bench Press Guide Main Muscle: Chest  Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs … Continue reading →

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Straight-Arm Dumbbell Pullover Guide

Posted on February 27, 2011 by fastfitness4u

Straight-Arm Dumbbell Pullover Guide Main Muscle: Chest     Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as … Continue reading →

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Seated Barbell Military Press Guide

Posted on February 25, 2011 by fastfitness4u

Seated Barbell Military Press Guide Main Muscle: Deltoids     Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick … Continue reading →

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Smith Machine Shrug Guide

Posted on February 24, 2011 by fastfitness4u

Smith Machine Shrug Guide Main Muscle: Trapezius     To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using … Continue reading →

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Wide-Grip Standing Barbell Curl Guide

Posted on February 23, 2011 by fastfitness4u

Wide-Grip Standing Barbell Curl Guide Main Muscle: Biceps  Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. … Continue reading →

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Zottman Curl Guide

Posted on February 22, 2011 by fastfitness4u

Zottman Curl Guide Main Muscle: Biceps  Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Make sure the palms of the hands are facing … Continue reading →

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EZ-Bar Curl Guide

Posted on February 21, 2011 by fastfitness4u

EZ-Bar Curl Guide Main Muscle: Biceps  Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. … Continue reading →

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Cable Preacher Curl Guide

Posted on February 20, 2011 by fastfitness4u

Cable Preacher Curl Guide Main Muscle: Biceps  Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly … Continue reading →

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Cable Hammer Curls – Rope Attachment Guide

Posted on February 19, 2011 by fastfitness4u

Cable Hammer Curls – Rope Attachment Guide Main Muscle: Biceps  Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand straight … Continue reading →

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Overhead Cable Curl Guide

Posted on February 18, 2011 by fastfitness4u

Overhead Cable Curl Guide Main Muscle: Biceps  To begin, set a weight that is comfortable on each side of the pulley machine. Note:Make sure that the amount of weight selected is the same on each side. Now adjust the height of … Continue reading →

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