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  • Dumbbell Seated Single Arm Zottman Curl

    Sit tall holding dumbbell at your side with palm facing forward.
    Curl dumbbell up, then rotate palm downward at the top.
    Lower slowly with palm down, controlling the entire descent.

  • Dumbbell Flat Preacher Curl

    Start with a with a dumbbell in one hand and your tricep resting on flat bench.
    From this starting position, curl the dumbbell up towards your shoulder, keeping your upper arm stationary on the bench.

  • Dumbbell Laying Row

    Lie facedown on a bench, holding dumbbells beneath your shoulders.
    Pull your elbows upward and back while keeping your chest supported.
    Squeeze your shoulder blades together at the top.
    Lower the dumbbells until your arms are fully extended.
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