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3 sets; 12, 10, 8 reps
1) START: Grasp a dumbbell in each hand, lie back on an adjustable bench set to a 15-degree incline and let your upper arms hang below the level of the bench. Keep the weights just up off the floor to begin.
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2) MOVE: Curl both dumbbells simultaneously until you reach full contraction, then slowly lower the weights back toward the floor.
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2-3 sets; 5 reps apiece
1) START: Load up a barbell, placed
across the stop bars on a power rack with at least 90% of your one-rep max. The bars should be set just below hip level.
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2) MOVE: Keep your head up, lower back and abs tight and elbows pinned to your sides as you curl the bar toward your delts. Between each rep, rest the bar for 1-3 seconds on the supports to gather your strength. |
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