Much less than you can squat once you have your weight selected stay with the dumbbell in each hand head up in your back in its natural arch now slowly bend your knees NO2 BURST and tell your thighs are parallel to the floor return to the standing position while simultaneously curling the dumbbells to shoulder height from shoulder height pounds facing backward flare your elbows out well rotating your hands forward as you press the dumbbells overhead hold for a second then as you return the weights to shoulder height executed negative portion of the biceps..


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