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| Seated Bicep Curl |
Preparation
Sit back on a bench and place barbell on your lap, grasp bar with underhand grip.
Movement
Curl the bar up while contracting the biceps.
Slowly bring the barbell back to starting position.
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| Hammer Curl |
Preparation
Position two dumbbells to sides, palms facing in, arms straight.
Movement
With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder.
Lower to original position and repeat with alternative arm.
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| Concentration Curl |
Preparation
Sit on bench. grab dumbbell and place between feet.
Place back of upper arm on inner thigh.
Lean into leg to raise elbow slightly.
Movement
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. repeat
Continue with opposite arm.
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| Tricep Extension |
Preparation
Stand with feet shoulders width apart, grasp dumbbell and hold it over your head.
Movement
Lower dumbbell behind your head until your forearm touch your biceps.
Go back to starting position by using your triceps to raise the dumbbell.
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| Dips (Weighted) |
Preparation
Grab the bars and jump up. Balance yourself with locked elbows.
Movement
Lower your body by bending your arms. Lean your torso slightly forward.
Go down until your shoulders are below your elbows at the bottom.
Lift your body back up to the starting position by straightening your arms.
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| Skull Crusher |
Preparation
Lie on a flat bench while holding two dumbbells directly in front of you
Your arms should be fully extended at a 90 degree angle from your torso and the floor,
your palms should be facing in and the elbows tucked in.
Movement
Slowly lower the weight until the dumbbells are near your ears
Use your triceps to bring the weight back to the starting position.