Exercise no. 1

Close Grip Lateral Pulldown

4 sets of 10 reps

  1. Start by sitting at a lateral pulldown cable pulley. Keep your feet planted and adjust the knee holders (if available) to the correct height. Attach a wide bar or a V bar to the pulley.
  2. If you’re using a wide bar grip the bar a little less than shoulder width apart on each side of the bar, with you palms facing forward. If you’re using a V bar, grip the V bar from both handles. Lean back at a 25 – 35 degree angle with your chest sticking out. This will give your back a natural curve.
  3. Exhale while slowly pulling the bar down towards your chest. You should feel your back squeeze together at the bottom of the movement.
  4. Pause, then inhale while slowly letting the bar back up to the starting position.
  5. Repeat for the desired amount of reps.

Tip: Be sure to not swing with your back to pull the bar downwards. Be sure to also keep your back stable through the movement.

Exercise no. 2

Reverse Grip Curls

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Exercise no. 3

Incline Dumbbell Curls

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Exercise no. 4

EZ Bar Curls

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Exercise no. 5

Cable Curls

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Exercise no. 6

Alternating Dumbbell Curls

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