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On eA r mR o w : S t a n dw i t had u mb b e l l i ny o u r h a n d , a n dy o u r o t h e r h a n do nab e n c h , ma i n t a i n i n gaf l a t b a c k , k n e e ss l i g h t l yb e n t .A l l o wt h ea r mw i t ht h ew e i g h t t oh a n gd o w n . R o w y o u r e b l o wu pa n db a c kt o w a r d sy o u r c h e s t . S l o w l yr e t u r nt ot h es t a r t i n gp o s i t i o n . T h i si so n e r e p . D o1 2e a c ha r m.

C h e s t P r e s s : Wi t had u mb b e l l i ne a c hh a n d , l i eo ny o u r b a c ko nab e n c hw i t hk n e e sb e n t a n d f e e t f l a t o nt h eb e n c h . E x t e n dy o u r a r mso u t t ot h es i d ea n db e n da t 9 0d e g r e e s . P r e s st h e d u mb b e l l su pd i r e c t l yo v e r y o u r c h e s t t o w a r dt h ec e i l i n g . D o1 5 .

T w oA r mR o w : S t a r t w i t had u mb e l l i ne a c hh a n d , f l a t b a c ka n dc h e s t o u t .L e t y o u r a r ms h a n gd o w n , p a l msf a c i n ge a c ho t h e r . R o wy o u r e b l o w su pa n db a c kt o w a r d sy o u r c h e s t a n d s q u e e z e . S l o w l yr e t u r nt ot h es t a r t i n gp o s i t i o n . D o1 2

F l y s : L i eo ny o u r b a c ko nab e n c hw i t had u mb b e l l i ne a c hh a n d , a r mse x t e n d e da b o v ey o u r c h e s t .Op e ny o u r a r msw i d ew i t has l i g h t b e n di ny o u r e l b o w s . S q u e e z et h e mb a c ku p , s t r a i g h t e n i n ga t t h et o p . D o1 5 .

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S h o u l d e r P r e s s : S t a r t w i t had u mb e l l i ne a c hh a n d , s h o u l d e r h e i g h t a n dp a l msf a c i n gf o r w a r d . P r e s ss t r a i g h t u pt h e nl o w e r w e i g h t t oc o mp l e t et h er e p . D o1 2 .

B i c e pC u r l s : S t a n dw i t hy o u r a r msh a n g i n gd o w nw i t had u mb b e l l i ne a c hh a n dw i t hp a l ms f a c i n go u t . C u r l t h ed u mb b e l l st o w a r d sy o u r s h o u l d e r s , k e e p i n ge l b o w sc l o s et oy o u r b o d y . L o w e r t h e mb a c kd o w nt ot h es t a r t i n gp o s i t i o n . D o1 5 .

K i c k b a c k s : S t a r t w i t had u mb b e l l i ne a c hh a n da n de l b o w st u c k e dt i g h t a t y o u r s i d e . E x t e n d y o u r a r msb a c kw h i l ek e e p i n gy o u r e l b o w si n .D o1 5 .

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