CONCENTRATION CURLS
WITH CABLES
Using a seated row bench on
a multi-gym, sit facing the
unit. Perform the exercise
unilaterally by placing your
working-side foot on the foot
rest and your other foot on the
floor. Rest your working-side
elbow on the medial (inner)
portion of the same knee. Flex
hard as you bring the hand
inward toward the middle of
your chest.
SEATED ALTERNATING
HAMMER CURLS
Sit on an adjustable utility bench
with a dumbbell in each hand.
Let the weights hang straight
down with your arms extended
and your palms in a neutral or
“hammer” grip. Keep your el-
bows pinned to your sides as you
raise one side at time. Come up
until the angle of your elbow is
just passed 90 degrees and then
slowly return.
Go to our YouTube channel to see
behind-the-scenes and
exercise demonstrations:
youtube.com/ironmanmagazine.
62 APRIL 2017 | ironmanmagazine.com