The Eternal Beach-Body Plan
Phase I - Week 3: Workout IX
Exercise IV: Seated Dumbbell Curl
Sets: 2 Reps: 12 Rest: 30 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.
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