18
Adjustable Bench
Using the equipment
Concentrated biceps
Lower the backrest and the seat completely.
Sit on the bench with your legs apart.
Perform the exercise using one arm at a time. Stretch the arm holding the dumbbell
downward with your elbow resting on the corresponding leg; place your other
hand on your leg.
Curl your forearm up without moving your elbow from your leg; then go back to
the starting position.
Control the speed of movement constantly; the return speed should be slower
than the outward speed.
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