Bicep Curls Exercise

Stand with feet about hip-width apart, abs engage as you hold medium-heavy dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the wights up towards the shoulders. Keep the elbows stationary and only bring the weight as high as you can without moving elbows. Slowly lower the weights, Keeping a slight bend in the elbows at the bottom (eg. don't lock the joints and try to keep tension on the muscle)

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Angled Leg Press Exercise guide

Sit on the machine with your back and head against the padded support place feet on the foot plate about hip width part, ensuring the heels are flat. The legs should form an angle about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate. The knees should be in line with the feet and neither bowed inward nor outward. Your bottom should not be raised from the seat platform. if it is, and legs are at too sharp at an angle, then you need to adjust the seat back until the correct positions is enabled. You can recognize this poor position when the knees seem to be in front of your eyes and you feel cramped. Grasp the assist handles.

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Leg Extensions exercise guide

Slowly raise the weight by extending both legs upwards to the straightened position. Do no jerk the weight up. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.

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