IT’S FORBIDDEN TO USE THE MACHINE WITHOUT READING THE USER GUIDE;

•  It is suitable for over age of 18.
•  The people who is under 140 cm don’t use the machine.
•  It isnot suitable for people with past or current health problems that prevent them from exercising.
•  It is forbidden to use by sick or disabled people.
•  It is forbidden for people with heart disease to use it except under the control of a doctor.
•  People who have an operation or broken, dislocated, cracked platinum in any part of their body can only use it under the control of a doctor.
•   People who have taken high caffeine before exercise cannot use it.
•  Performance-enhancing supplement or doping users cannot use it.
•  It is not suitable for people who have no previous experience in using the tools.

ATTENTION!

Do not use the machine if the contact surfaces are overheated, frozen, wet or visibly damaged.

Start the movement by warming up with low weights. Do not use heavy weights before warming up.

 It is forbidden to get closer 2 meters of the user another person who is not exercising.

 Using the tool other than as shown is dangerous and prohibited.

If the above conditions are not followed, it is dangerous and prohibited to use, and people are responsible for any accidents and health problems that may occur.

WHAT IS BICEPS CURL?

Biceps Curl exercise is done by working the biceps and biceps brachii muscle at maximum distance. It is beneficial for pump effect and muscle development. The short head located on the inside of the arm is operated with an open grip between the hands, and the long head located on the outside of the arm is operated in the closed distance. All versions of this move work pretty much the same muscle groups.

HOW TO DO BICEPS CURL?

1. Choose a suitable weight and swing your arms down into your starting position. Let the space between your hands be as wide as your shoulders. In this way, the biceps long and short head work equally.
    
   1. If the distance between the hands is slightly more than shoulder width, the Biceps short head on the inside of the arm works more effectively.
   2. If the distance between the hands is 15-20 cm width, the Biceps long head on the outside of the arm will work.
       
2. You can also do the foot stance in two ways. If the feet are side by side; you can load more, but if there is a back problem, it may be difficult. If one of the feet is in front and other is behind; you don’t have a problem about waist, but the amount of weight you can lift is reduced. You can decide by trying both of them.
    
3. Inhale, then exhale and pull the bar a few inches from your chin for 1 to 1.5 seconds.
    
    
4. Hold for 1 second at the top point, and then inhale and put the bar down for 1.5 to 2 seconds and open your arms fully. It is very important in this movement to fully open the handle and close it. The muscle should shorten to the extreme during pulling and lengthen to the maximum during putting down.
    
5. Do not shake your body and gain momentum during pulling. Move only your forearms as much as possible.
    
    
6. Complete your set by doing as many repetitions as possible.

WHAT MUSCLES DO BICEPS CURL WORK?

• Arm Muscles
• Front Arm Muscles