The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Exercise Instruction DiagramCable Flies1. Lie on bench with feet flat on floor.2. Arms extended, palms up, grippedfirmly on handles, elbows slightlybent, bring arms to front, andcross-over your chest.3. Pause. Return with a controlledmotion, to starting position. Keepupper arms in line with shoulders andcollarbone during movement.4. Exhale pulling cables, inhaleextending arms.UprightRowsRotatingDumbbellCurls1. Hold barbell with narrow overhandgrip. An E-Z curl bar is suggested.Hands should be no more than 6”apart.2. Stand straight, hold barbell againstupper thighs at arms length.3. Keep bar close to body and backstraight throughout this movement,pull bar upward until just under chin.4. At top of movement forearms arealmost parallel to floor. Keep elbowsout and up.5. Pause. Slowly return bar to startingposition. Exhale raising bar, inhalelowering bar. Repeat steps 3,4,5.1. On incline bench, hold dumbbells atarms length, arms extended downward,palms facing toward the rear.2. Begin curl by lifting dumbbells up.Slowly rotate hands until they passthighs. Palms must be facing up.3. Bring dumbbells up to shoulderlevel. DO NOT SWING dumbbells up,use a controlled motion.4. Pause. Lower dumbbell with palmsup, passing upper thigh. Beginrotating arm until palms are facingback. Arms should be fully extended.5. Pause. Repeat 3,4,5.6. Inhale lowering dumbbell, exhaleraising dumbbell.The Navy SEAL Physical Fitness Guide 271