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Trophy Muscle Workout (D III)

4a External Rotation on Bench

Sets: 3-4 Reps: 10-12

Set an adjustable bench to an incline and lie face down on it with a dumbbell in each hand. Retract your shoulder blades and then raise your arms up with elbows bent 90 degrees. Rotate your forearms backward so your knuckles face overhead.


Exercise Step: