Sets: 3 Reps: 10–12 Tempo: 3110 Rest: 60 sec.
Suspend yourself over the bars of a dip station and lower your body until your upper arms are parallel to the floor.
3B. SEATED INCLINE DUMBBELL CURL
Sets: 3 Reps: 10–12 Tempo: 4010 Rest: 60 sec.
Set an adjustable bench between 45 and 60 degrees and sit back against it with a dumbbell in each hand. Curl the weights to shoulder height without allowing your elbows to drift in front of your shoulders.
4. SWISS BALL ROLLOUT
Sets: 3 Reps: 10–15 Tempo: 2020 Rest: 60 sec.
Kneel on the floor and rest your forearms on a Swiss ball. Keeping your core braced, roll the ball forward so your arms are extended. Stop before your lower back begins to sag. Roll yourself back.