INSTRUCTIONS:

Arm Curl-Ups

The exerciser keeps the upper arms against the sides of the body, bends the elbows, and turns the palms up. The partner puts fists in the exerciser’s palms. The exerciser then attempts to curl the forearms upward to the shoulders. To develop the opposite set of muscles, the exerciser pushes down in the opposite direction, starting with the palms at shoulder level.

Forearm Flex

The exerciser places the hands, palms down, on the partner’s shoulders. The exerciser attempts to push the partner into the floor.

Pec-Deck

The exerciser holds the arms up at a 90-degree angle at shoulder height. The exerciser then pushes the arms together in front of the body, like the motion on a pec-deck machine.

Butterfly

The exerciser holds the arms straight, forming a right angle with the side of the body. The partner attempts to hold the arms down, while the exerciser lifts with straight arms to the sides. The exerciser can try the activity by starting with the arms above the head and then moving them down to the sides against partner’s effort to hold them up.

Back Builder

The exerciser spreads the legs and bends forward at the waist with the head up. The partner faces the exerciser and clasps the hands together behind the exerciser’s neck. The exerciser then attempts to stand upright, while the partner pulls downward.

Scissors

The exerciser lies on one side, while the partner straddles him or her and holds the upper leg down. The exerciser attempts to raise the top leg. The exercise is reversed and performed with the other leg.

Knee Bender

The exerciser lies in prone position with legs straight and arms ahead on the floor. The partner places the hands on the back of exerciser’s ankle. The exerciser attempts to flex the knee, while the partner applies pressure. Reverse legs. The exerciser can try this exercise in the opposite direction with the knee joint at a 90-degree angle.

Resistance Push-Up

The exerciser is in push-up position with arms bent so that the body is halfway up from the floor. The partner straddles or stands alongside the exerciser’s head and puts pressure on the top of the shoulders by pushing down. The partner must judge the amount of pressure to apply to prevent the exerciser from collapsing.