The Navy SEAL Physical Fitness Guide 271
Cable Flies- Lie on bench with feet flat on floor.
- Arms extended, palms up, gripped
firmly on handles, elbows slightly
bent, bring arms to front, and
cross-over your chest. - Pause. Return with a controlled
motion, to starting position. Keep
upper arms in line with shoulders and
collarbone during movement. - Exhale pulling cables, inhale
extending arms.
Upright
Rows- Hold barbell with narrow overhand
grip. An E-Z curl bar is suggested.
Hands should be no more than 6”
apart. - Stand straight, hold barbell against
upper thighs at arms length. - Keep bar close to body and back
straight throughout this movement,
pull bar upward until just under chin. - At top of movement forearms are
almost parallel to floor. Keep elbows
out and up. - Pause. Slowly return bar to starting
position. Exhale raising bar, inhale
lowering bar. Repeat steps 3,4,5.
Rotating
Dumbbell
Curls- On incline bench, hold dumbbells at
arms length, arms extended down-
ward, palms facing toward the rear. - Begin curl by lifting dumbbells up.
Slowly rotate hands until they pass
thighs. Palms must be facing up. - Bring dumbbells up to shoulder
level. DO NOT SWING dumbbells up,
use a controlled motion. - Pause. Lower dumbbell with palms
up, passing upper thigh. Begin
rotating arm until palms are facing
back. Arms should be fully extended. - Pause. Repeat 3,4,5.
- Inhale lowering dumbbell, exhale
raising dumbbell.
Exercise Instruction Diagram