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Frontal Raise
Exercise
Frontal Raise
Muscles Targeted
Shoulders, mid back and upper back
Instructions
• Stand on the footplates and hold the bar horizontally in
both hands a shoulder distance apart with the palms facing
inwards
• Hinge from the hips to tilt the torso forward – the more you
lean forward the easier the exercise
• Hinge from the shoulders and bring the bar up and for-
wards to shoulder height, keeping the back stable, the arms
extended and the bar horizontal
• Return to the start position
Sets and Reps
3 sets of 12
Bicep Curl
Exercise
Bicep Curl
Muscles Targeted
Biceps
Instructions
• Stand on the footplates and hold the bar horizontally in
both hands a shoulder distance apart with the palms facing
outwards
• Hinge from the elbows and bring the knuckles towards
the shoulders keep a stable torso and avoid collapsing the
elbows against the waist throughout
• Extend the arms to return to the start position
Sets and Reps
3 sets of 12
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4
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2
3
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Summary of Contents for ROKAI
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