When lifting a barbell off of or placing one back on, get close to the rack, bend with your knees (not
hips), and keep your arms bent.
Be mindful of other people, equipment, and safety hazards around you.
Start at a small weight and progressively use heavier ones; do not use weights that are too heavy for
you.
Never hyperextend any part of your body (don’t push beyond your limits).
Recommended Uses:
Bicep Curl
Start by standing up straight with your feet shoulder-width apart, making sure to keep your abdominal
muscles drawn in tight and knees slightly bent.
Grab the barbell with an underhand grip, keeping your arms lowered by your thighs and your arms slightly
bent. This is the starting position.
Slowly raise the barbell to your upper chest, squeezing your bicep muscles as you do so.
Hold the position for a count of time you are comfortable with, then slowly lower your arms to return to
the starting position. Repeat steps 3 and 4 for however many reps you wish to complete.
Shoulder Press
Set a bench to a sitting position and sit on it. Keep your toes pointed forward, back straight, and
abdominal muscles tight.
While keeping your hands shoulder-width apart, grab the barbell with an overhand grip. Fully extend your
arms and hold the barbell above your head.
Slowly bring the barbell down towards your body while making sure it is in line with your chin and hold.
Push the bar above your head by extending your arms, then pause and hold. Repeat steps 3 and 4 for
however many reps you wish to complete.
Tricep Extension
Put a bench in the flat position and lay down on it, placing your feet on the floor in front of you, and
holding a barbell above your head.
While keeping your elbows in place, slowly lower the barbell by flexing your elbow joint until it almost
touches the top of your head. Squeeze your triceps and hold.
Slowly flex your elbow joint in the opposite direction to return to the previous position. Repeat steps
2 and 3 for however many reps you wish to complete.
