![]() ![]() ![]() Perform the standing barbell curl by lifting the loaded barbell with both hands until the bar rests immediately below your hip bones in front of you. Alternate arms until you have worked out both your right and left biceps and triceps muscle groups. Carefully bend back your arm so that the weight comes down behind your head in a straight line. Complete three to four sets before moving on.Ĭomplete three to four sets of the single-arm seated overhead triceps extension by sitting on the exercise bench and lifting a dumbbell over your head. Alternate sides while performing eight repetitions for each set, slowing the lifting sequence as you feel your biceps begin to burn. Turn on the stereo so that the exercise CD is playing and begin by doing biceps curls with your dumbbells, holding the weights so that you can smoothly lift each dumbbell up to reach your shoulder and back down. ![]()
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