Life Fitness Biceps Curl
Muscles Trained:
Primary: Biceps
Secondary: Forearms
What It Is:
A seated, machine-based curling exercise that isolates the biceps with guided resistance.
How to Perform It:
- Adjust seat so upper arms rest flat on the pad
- Grip the handles with palms facing up
- Curl handles toward your shoulders
- Squeeze at the top, then lower slowly
- Avoid lifting elbows or swinging
Life Fitness Triceps Press
Muscles Trained:
Primary: Triceps
Secondary: Shoulders
What It Is:
A pushdown-style machine designed to target the triceps with controlled extension.
How to Perform It:
- Sit with arms bent and hands on handles
- Press handles down until arms are straight
- Pause, then return with control
- Keep elbows close to your sides
- Don’t lock elbows at the bottom
Hoist Biceps Curl
Muscles Trained:
Primary: Biceps
Secondary: Forearms
What It Is:
A dynamic biceps curl machine that moves with your body to provide natural resistance.
How to Perform It:
- Sit with upper arms resting comfortably on pad
- Grip handles and curl smoothly
- Let the seat tilt with your movement
- Control the descent
- Keep wrists neutral
Hoist Seated Dip
Muscles Trained:
Primary: Triceps
Secondary: Chest, Shoulders
What It Is:
A seated pushing movement that targets the triceps and chest through a downward press.
How to Perform It:
- Sit with arms bent and grip the handles
- Press down until arms are extended
- Allow the seat to rock naturally
- Return with control
- Keep shoulders down and back
Cable Curl (Cable Attachments)
Muscles Trained:
Primary: Biceps
Secondary: Forearms
What It Is:
A standing curling exercise using a straight bar or rope attachment on the cable machine.
How to Perform It:
- Attach desired handle to low pulley
- Stand tall with elbows pinned to sides
- Curl the handle toward shoulders
- Squeeze biceps, then lower slowly
- Avoid swinging or using hips
Cable Triceps Pushdown (Cable Attachments)
Muscles Trained:
Primary: Triceps
Secondary: Shoulders
What It Is:
A standing cable movement that isolates the triceps through elbow extension.
How to Perform It:
- Attach rope or bar to high pulley
- Grip handle with elbows tucked in
- Press downward until arms are straight
- Pause, then return slowly
- Keep upper arms stationary throughout