- Sit upright on a bench.
- Position one leg on the bench with kneecap and toe pointing straight up. The opposite foot rests on the floor.
- Wrap a stretch strap around the ball of the foot.
- Draw in the abs and be sure the leg is straight.
- Pull toes toward the knee until a good stretch is felt in the calf. Hold 20 to 30 seconds.
- Repeat on the other leg. Maintain upright posture throughout.
- Avoid slouching, rounding the shoulders, allowing the arch of the foot collapse, or the knee to rotate inward.
- If you don’t have a bench, perform the exercise sitting on the floor with the strap wrapped around both feet.
- For back support, lean your back against the wall.
- If you don’t have a stretch strap, use a thick elastic band.
- Sit upright toward the end of a bench. Feet on floor, hip width, toes forward.
- Hold handles firmly in neutral grip.
- Squeeze shoulder blades together and slowly pull handles toward you.
- Maintain upright position throughout exercise. Avoid shoulder shrugging or leaning forward.
- Perform desired repetitions and sets.
- Stand with feet hip to shoulder width apart . Bend knees slightly. Point toes forward.
- Tuck your chin, draw your abdominals in, and squeeze your glutes.
- Grip bar slightly wider than shoulder width. Palms face up.
- With arms fully extended, hold the barbell in front of the body.
- Slowly curl barbell toward chest.
- Reverse the movement and return to start position.
- Repeat for the desired number of repetitions.
- Do not allow the shoulders to round, back to arch, or chin to jut forward.
- Avoid swinging the barbell.
- Muscles worked: Biceps
- Weight of a standard barbell: 45 lbs.
- Modification: Replace barbell with a lighter body bar.