BodyCraft Strength Training System Manual

A SERVICE OF

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39

ARMS

Standing Bar Curl

Itisimportanttousethesuppliedlengthofchainonthisexercise.

Otherwise, the weight stack can easily “top out” and damage a

pulley. Attach the chain to the low pulley station (on some mod-

els, this may be at the front of the leg extension lever), and then

attach the Straight Bar to the end of the chain. Stand in front of the

low pulley with the straight bar at arms’ length. Try to keep your

elbows and upper arm stationary while you curl the bar upward, us-

ingyourbicepsmuscles.Lowerslowly.NOTE:Youcanuseeither

the stationary low pulley, or the Functional Training Arm pulley.

Theweightratioforthestationarylowpulleyis1:1(10pound

incrementsto200pounds).TheweightratiofortheFunctional

TrainingArmspulleyis.5:1(5poundincrementsto100pounds).

Variations: Use an overhand grip.

Primary muscles worked: Biceps (front of arm), Brachioradials

(forearms).