Complex bar Exercise 1: BizepsStanding upright and place your feet shoulder-width-apart. Grab the Complex bar hip-width-apart and lift it as high as a right angle between upper and fore arm is defined. Make sure your shoulders are pulled back and do minor through up-and-down-movements, thus weights are put in motion.
Complex bar Exercise 2: BicepsGo into a firm and shoulder-width-apart position. While backing one hand against your body grab with the other hand the Complex bar very tightly at the middle-part. Put weights in oscillation by doing minor back-and-forth-movements and at the same time turn around your body slowly and in a concentrated manner in turns to the left and the right.
Complex bar Exercise 3: BackIm festen Stand und mit etwa schulterbreit-stehenden Füßen, beugen Sie den Oberkörper etwa 45° nach vorn. Achten Sie darauf, dass Ihr Rücken gerade bleibt. Nun greifen Sie die Komplexhantel an den senkrechten Griffen und ziehen Sie mit eng-anliegenden Ellbogen heran. In dieser Position führen Sie kleine Zug-Bewegungen durch und bringen dadurch die Gewichte in Schwingung.
Complex bar Exercise 1: TricepsWhile standing upright grab middle handles of the bar and move it behind your head. Put it in motion by doing minor up-and-down-movements. Make sure you stand firmly and with knees bent slightly.
Complex bar Exercise 4: BicepsHaving a firm stand hip-width-apart bend forward at angle about 45 degrees. Make sure your back stays straight – Grab the Complex bar at the vertical handles and pull it up with flat elbows. In this position do minor pulling-movements and thus put weights in motion.