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The Eternal Beach-Body Plan

Phase I - Week 4: Workout X

Exercise VII: Seated Dumbbell Curl

Sets: 2 Reps: 12 Rest: 20 Seconds

Set an adjustable bench to an upright angle, grab a dumbbell in each hand, and sit on the bench [1]. Keeping your elbows braced against your sides, curl the weights [2], and then lower them back to the starting position. That's one rep.


Directions and Phases

Exercise Step: