A greater range of motion and elbow extension will lead to better growth of the triceps over time. ReddIt. Lying Triceps Extension. di - June 15, 2018. I use your exercises and information to train my son for flat water sprint kayaking. ), Which Protein Powder Is Best? By doing this, you will now provide adequate tension to the long head of the triceps throughout the entire range of motion of the exercise. Press the dumbbells toward the ceiling, … Progressive overload refers to an increase in the total amount of tension on your muscle fibers. Tip: Do not use heavy weights. It keeps your elbows tight against your sides, extend your arms downward. Overhead Dumbbell Extensions. Lay down on a bench and hold the dumbbell above your chest with your arm extend slightly to the inner side of your body. Training Triceps Is Underrated Most people tend to focus on the biceps to grow big arms. Tricep Kick Back. These dumbbell exercises are great for working out all of your tricep heads. The long head is often neglected, which it shouldn’t be, considering it makes up most of the mass of the triceps. 3. We can apply the same concept to dumbbells. Pull the bar down towards your thighs by fully extending the arms. Triceps Pushdowns instruction. Repeat this dumbbell tricep exercise as many times as it is recommended. the exercise is widely famous among a lot of famous bodybuilders. Share them in the comments section below! Rope Triceps Pushdown: The closer you hold the handles, the easier the movement. When training your triceps, you’ll want to use triceps exercises which enable you to adequately hit all three heads. Tricep pushdowns are one the more popular exercises to gain mass and strength for your arm muscles. The rope pushdown is an isolation exercise which means it only focuses on your triceps. You can keep your hands and shoulder width apart to lay emphasis on the medial and long heads too. With the rope, the exerciser can perform the tricep pushdowns by pulling the rope outward at the bottom of the exercise to work the outside of the muscles. Next, we’re going to use incline dumbbell extensions to focus on the long head. One of the best exercises that accomplishes targets the long head are incline dumbbell triceps kickback. 3. Band Pushdown. When it comes to alternatives … So, you want to get bigger arms? If you want to add another advanced trick, … You, as a reader of this website, are totally and completely responsible for your own health and healthcare. So, if you want jacked arms, the triceps must be given as much attention as the biceps. Video is not supported by your browser. Because we’re are using heavier weight, it makes sense to begin the workout with this exercise when we’re most energized. It utilizes an angled bar, which can allow you to move heavier weights more comfortably than a straight bar or rope. Your email address will not be published. Perform Pushdowns with a straight bar or try a tricep rope pushdown for a better range of movements. …and we’ll show you step by step how to transform your body as fast as possible with science. Cheers! This is just not enough. Replacement Exercises for Triceps Pushdown. Tricep Push-Ups on Dumbbells. It is one of my favorites, but it is not easy to perform correctly. The scientific term for the muscle is tricep brachii (Latin for “three-headed muscles of the arm”). Instructions: This exercise is good for building strength and size in your upper body such as triceps, chest and shoulders.. Then bring it back up while keeping your elbow in the same position. Bring the dumbbell up, keeping your elbows still tucked beside your head without locking them. Required fields are marked *, The Best Science-Based Dumbbell-Only Triceps Workout For Growth. The Close Grip Bench Press is another classic triceps exercise that does offer some versatility that the triceps pushdown does not. That’s because to do it, you need very good shoulder mobility, and that’s something a lot of bodybuilders just don’t have. Your email address will not be published. Then bring the dumbbells down just below your head keeping your elbows in the same spot. There are several exercises that you can do to target the triceps muscles. But if you don’t have permission to a cable machine, you can perform a version of the tricep pushdown at home with nothing but an elastic resistance band and a door anchor. Putting greater emphasis on training your triceps is the best way to increase your overall upper arm mass. Classification. Take a look at the four main exercises that most people do in their triceps workouts: dips, close grip bench presses, pushdowns and lying dumbbell extensions or skullcrushers. Now, this is one of the best exercises for overall Tricep development so it’s recommended for all experience levels of training. When performing any tricep exercise, whether it be a dumbbell overhead tricep extension or a rope pushdown it’s imperative you keep your elbows tucked in by your sides. The most essential similarities between a tricep pushdown and overhead tricep extension are that both exercises work both arms at once, and also utilize external weight for resistance. 2 Dumbell Tricep Extensions. Exercise can be performed both in the block simulator (triceps extension in the crossover) and in the simulator for lat pulldown (there is a pull on the back muscles). ABS Exercises. But, if you can do this exercise the right way, it will deliver a great triceps workout that emphasizes the lateral head. Overhead Tricep Extensions - EZ Curl Bar. Dumbbell movements also ensure that both triceps experience the same amount of tension. Strength – Reps and Sets. This exercise is both safe and convenient to go heavy with. As many reps as possible on both sets. As you get stronger you can continue to increase the total amount of reps as one form of progressive overload. Standing Russian Twists – Benefits & … Difficulty: Intermediate, Advance. Some people find this exercise hard to do correctly. Tumblr. Close Grip Bench Press. Attach a straight bar to a high-pulley machine (with 25-50 lb weight plates stacked in it) and grab it using a shoulder-width, overhand grip. Tricep Dips. Seated Dip Machine: Go slow with this one and be sure to fully extend to activate the triceps. Besides the tricep workouts with dumbbells, you can do other exercises that fall under tricep cable workouts, triceps workouts for mass, bodybuilding tricep workouts, and more. By placing your hands on dumbbells, as opposed to the ground, this enables a better range of motion and elbow extension. Illustrating this is an EMG study by Boehren’s and Buskies, which found that incline dumbbell kickbacks elicited the highest long head activation when compared to other common triceps exercises (study). Preparation. Triceps Dumbbell Kickbacks: Keep your upper body straight throughout the movement. 1. Dips are a great option for a bodyweight triceps exercise. This is an efficient isolation exercise that helps in improving the overall strength of the tricep muscle. The primary muscle group worked by the triceps pushdown is, as you may have guessed, your triceps. Type II muscle fibers respond best to heavier loads (study, study, study). Read on further for ... Tricep Dumbbell Kickback. How to Do a Triceps Pushdown. (4 Substitutes +Other Quad Isolating Exercises), 4 Minute Follow Along At-Home Workout (BODYWEIGHT ONLY! The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. You might be able to use a band setup at home, but it’s definitely not ideal. By doing these extensions on an incline set to roughly 45 degrees, you will experience an even greater stretch on the long head. When done right, pushdowns are excellent for strengthening the triceps. Focus the activation in your triceps only. Your results may vary. The close grip dumbbell press works the all three tricep heads. The long head is what people tend to see when looking at a person’s arm. Browse through the various dumbbell exercises for triceps below: Two-Arms Triceps Extension One-Arm Triceps Extension Seated Triceps Extension Triceps Kickback Bent-Over One-Arm Triceps Extension Lying Triceps Extension Triceps Bench Press Two-Arms Triceps Extension Stand up and hold one dumbbell with both hands … The typical push-up position places an excessive force on your wrists, which are fragile joints. But in order to maximize the activation of the triceps based on the results of this study, I recommend placing your hands on the dumbbells as if you were going to do a diamond push up. Then bring back the dumbbell until your elbows are bent. Hold the dumbbell and row it into your armpit, then extend the weight back squeezing your triceps as you move. If you enjoyed the tricep dumbbell kickback, check out these alternative tricep exercises to improve your upper body training: 1. Over the winter he put on 20 pounds of muscle, increased his strength and he now has the bug to train hard, train right and eat right. The triceps pushdown exercise can be done with a rope cord handle, using the hands with the palms facing each other. you’ll be able to perform a pushdown on a cable machine instead if you like . This is a subtle, but important change to make. By. Dumbbell Triceps Extension. Most people tend to focus on the biceps to grow big arms. Then click this link to check out our “Big Arms” program, where we go super in-depth on how to expand your arms and become a living HULK. Again this is a push exercise to isolate the triceps or triceps brachii muscle. However, the close grip bench press can be done with dumbbells or with the barbell. Stronger Triceps. Exercise 1: Incline Dumbbell Tricep Kickbacks. Dumbbell Tricep Press (Close Grip Reverse Bench Press) Equipment: Dumbbell. All you need is a a set of dumbbells or other weighted objets and you’re set. Having stronger triceps muscles makes it easy to move your arms. Stand straight and bring the upper arms near your body so that they are perpendicular to the ground. The triceps pushdown is an isolation exercise rather than a compound motion. Dumbbell exercises for triceps target the triceps muscles, quite simply. Instead, move the arms back slightly, lock them here, and then proceed to perform your reps. Make sure the forearms are pointing towards the pulley. But if your form is wrong, triceps pushdowns become useless and even dangerous. Here’s a dumbbell only triceps workout you can perform based on the dumbbell tricep exercises in this article. How to Get the Most from Dumbbell Tricep Exercises. This exercise is also called the french press or lying triceps extensions. This exercise was chosen for several reasons: By starting the workout with an exercise that can be loaded with heavy weight this will improve tricep growth. Incline Face Away Pushdowns. Holding the dumbbells in an overhand grip, rest your triceps on the floor so your arms are at 90-degree angles. 4-6 sets of 3-8 reversals . Tricep Dumbbell Kickback Alternatives. The … Bring your elbows further back to create a better angle to keep your triceps engaged. Tricep Exercises with Dumbbells. Pinterest. Pushdowns are the classic strength training exercise for isolating your triceps. Bring your elbow across your chest until your elbow is bent at a 90-degree angle. Without lifting your arm off of your thigh, curl the dumbbell up toward your bicep, and slowly lower the dumbbell back to neutral. Get ready to sweat! Cheers! This exercise is a great workout for the outer head of your tricep because of the internal rotation of your shoulder. 1. Return to the starting row position, then continue for 12 to 15 reps on each side. Tricep Pushdown This is an efficient isolation exercise that helps in improving the overall strength of the tricep muscle. This will also help strengthen the joints and the when done properly with hands situated closer, this exercise will help train the lateral head of your triceps. The alternating tricep pushdown is a powerful triceps isolation exercise. They bring the dumbbells all the way down and up causing them to lose tension in their triceps. Lie on a bench on your back, hold the dumbbells at the sides of your body and above your chest with palms facing towards each other. This will also help strengthen the joints and the when done properly with hands situated closer, this exercise will help train the lateral head of your triceps. (i) Begin with a dumbbell in each hand and your palms facing your torso. Because we’re are using heavier weight, it makes sense to begin the workout with this exercise when we’re most energized. 30 Minute Bicep and Tricep … And you can really isolate the muscle while using a heavy weight which is ideal for muscle hypertrophy. If you are looking for a hands-down method of performing triceps pushdown exercises, this is all you need. Lie down on a flat bench with your feet planted firmly onto the ground. Triceps Pushdown Sets, Reps, and Programming Recommendations. Exercises like the tricep pushdown force your triceps to work in isolation — … Without strong triceps muscles, it will be difficult to properly train your chest and shoulders. Seated Dip Machine: Go slow with this one and be sure to fully extend to activate the triceps. Incline dumbbell extensions are the exercise of choice here as they place the shoulders in a flexed position. This will let the tricep head relax. In addition to this, I’ve also made a free downloadable PDF of the workout with reps, sets, and tutorials included for every exercise just so you have something to refer to when you’re at the gym doing the workout. Flaring your elbows outwards is often a sign that the weight is too heavy (as you’re trying to muscle the shoulders in to assist with moving the weight). RELATED ARTICLES MORE FROM AUTHOR. 2. You can do tricep dumbbell workouts to develop muscle mass. This exercise effectively hits this region as it places your long head in a state of maximal contraction, relative to the other two tricep heads. Dumbbell Rollback. Hey, what happened to the Dumbbell-Only Biceps video? Furthermore, based on an EMG analysis done on the barbell bench press, moving the hands closer together shifts more of the tension to the triceps as a result (study). This exercise targets: triceps For this exercise, you will need: two dumbbells and an exercise ball Lay on the exercise ball with your shoulders and neck. If you enjoyed the triceps pushdown, check out these other triceps exercises to bolster your triceps workout: 1. Extend your arm out towards your back until your arm is straight. Seated Dumbbell Triceps Press: 25 reps RELATED: The Workout to Trash Your Triceps >>> For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Sit on a weight bench or a chair with a closely low back. Don’t wait, the arms of your dreams are in that link! Hold one head of the dumbbell behind your head with both of your hands. Consequently, the triceps pushdown exercise becomes a jackhammer-like motion. Muscle damage refers to the microtears which occur while lifting weights. Next, we’ll want to move onto incline dumbbell kickbacks set at about a 45 to 60-degree incline. Classic extension triceps pushdown This is an triceps extension with the handle of the upper block. To get the complete look, it’s essential to focus on a wide range of exercises which target all three heads. Another reason why placing your hands on the dumbbells is a good idea is for safety, especially if you frequently experience pain in your wrists. You think you got what it takes to be a part of the best arms workout program on the internet? Dumbbell Triceps Curl If you’re looking for a lift similar to overhead triceps cable curls that uses free weights, an effective option is the dumbbell triceps curl. Unlike barbell or dumbbell triceps exercises, where the resistance varies during the lift, the cable provides a uniform resistance throughout the movement. Facebook. It’s important to focus on metabolic stress while performing bodyweight exercises as you don’t have the added resistance of weights. Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You. You can complete this workout by itself or in combination with my upcoming dumbbell only biceps workout. This exercise can be done on a flat bench, decline bench or even an incline bench. A lot of new lifters think the biceps make the arms look impressive, and this is true. If you’re lifting has advanced over time, you might want a break from the elbow strain of heavy triceps … This tricep workout with dumbbells can be used as a finisher and takes just seven minutes. This exercise will hit the entire triceps muscle evenly, as well as involving some activation of the chest and front delts too. Have you tried other tricep exercises for your bodybuilding workout? Focus the activation in your triceps only. - Grab a dumbbell with each hand and lie with your back on the ground. PIN HERE for later and follow my boards for more workout ideas. The rope pushdown is an isolation exercise which means it only focuses on your triceps. However, if done with the correct specific technique, this exercise can give your lats a significant workout. Get into the best shape of your life with 9 Alien Secrets to Long Term Fitness Success!Just enter your name and email address and we will send you our FREE Ebook filled with close kept alien secrets! A 1994 EMG analysis by Barnett and colleagues found that a flat bench angle produced significantly higher triceps activation than an incline, decline, or vertical angle during pressing movements (study). 6. The triceps pushdown is limited to a cable machine. A 1994 EMG analysis by Barnett and colleagues, I hope you enjoyed this article and found it useful! A skull crusher exercise usually requires a bar, but you can also do this exercise with a pair of dumbbells. This exercise is both safe and convenient to go heavy with. 6. it is an advantage because you can specifically target the muscle weakness or muscle imbalance in your triceps. Triceps are also important for stabilizing the shoulder and scapula during upper body movements such as the pull-up or push up. The tricep pushdown is one of those exercises that should be included in any exercise program. You may have seen people doing them at the gym, but often with the wrong form. Move 1: Tricep Pushdown at Home Tricep pushdowns are usually completed with a high cable pulley. At the top position, there’s virtually no tension placed on the triceps. Tripseps Pushdown is a strength training exercise, targeting the triceps muscles at the back of your arm. Video exercises How to D-GRIP Tricep Pushdown | Videos & Guides . Home Video exercises How to D-GRIP Tricep Pushdown | Videos & Guides. Incline dumbbell kickbacks will primarily be used to target the long head of the triceps. Leg Day Workout Done At-Home (BODYWEIGHT ONLY! However, if done wrong, you cannot get the full workout you’re going for which will make it ineffective. The Decline Dumbbell Pullover is often associated with a chest and tricep exercise. While laying … Do 2-3 sets with either slower tempos and moderate rep ranges (8-12), or more traditional tempos with higher reps (15-25). So, as … (GET THIS RIGHT! (Separate The Good From The Bad! Triceps Dumbbell Kickbacks: Keep your upper body straight throughout the movement. All you need is a dip stand … Lying Tricep Extensions - Skull Crushers. DUMBBELL CLOSE GRIP BENCH PRESS. According to Brad J. Schoenfeld Ph.D, current research suggests maximum muscle hypertrophy occurs through workouts which produce significant metabolic stress while also maintaining a moderate degree of muscle tension (study). Don’t forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well, in order to stay up to date with my content. As you can see in the EMG graph, incline dumbbell kickbacks activate the long head to a significantly higher degree than the other two triceps heads. A close grip press allows the elbows to remain tucked close to the body, as shown in the photo above. Mix. Full Cardio Workout Done in Only 4 Minutes! While you perform this exercise, I would recommend aiming for higher reps and aim closer to failure. The FASTEST Way To Grow Big Biceps (In 8 Weeks), How Many Calories To Eat Daily To Lose Weight? Through picking the right dumbbell tricep exercises, using proper form, and integrating them appropriately into your workout routine, you can use them to build muscle just as effectively as you would with any other exercise. Your arms can also move more naturally as they're not connected by a bar, and each arm has to do its own work. Drive your elbows up as high as you can and leave them in that position. Triceps Pushdown Exercise Guide – Pushdown Step 4. It’s better to start with a lighter weight and focus on mastering the movement itself before increasing the weights, rather than having to correct this in the future. Flaring your elbows outwards is often a sign that the weight is too heavy (as you’re trying to muscle the shoulders in to assist with moving the weight). Looking for more effective tricep exercises for your workout? The results of the study concluded that diamond push-ups elicited the greatest triceps activation compared to other grip widths. Dumbbells prevent one dominant arm doing most of the work, and thereby prevents the exacerbation of muscle imbalances. You can also add weight to your back to ensure consistent progression. Metabolic stress refers to the repetition of an exercise until muscle failure is achieved. One-Arm Tricep Cable Pushdowns. This 30-minute Bicep and Tricep workout is fun, challenging and great for building strength and conditioning! In this workout, I’ll be showing four of the best dumbbell tricep exercises which will help you build more mass in your triceps. To begin, stand up with a dumbbell held by both hands. Seated One-Arm Dumbbell Tricep Extensions. The advantage of doing it with dumbbells rather than a barbell is that you can lower the weights farther behind your head to get a deeper stretch. 2. The triceps pushdown exercise can be used by strength, power, and fitness athletes to add valuable strength and hypertrophy to the triceps. The truth is that the biceps constitute only one-third of total upper arm mass, while the triceps constitute two-thirds of upper arm mass. You might be looking for alternative lifts for a number of reasons. Hold this position for about one to two seconds before bringing the bar up to the initial position. That is, they are each adept at hitting the triceps in a specific part of their range of motion, but none of them hits them completely. The cable triceps pushdown (V-bar) is a commonly utilized exercise that works all three heads of the triceps muscle. A seated dumbbell kickback exercise is a great tricep exercise. With elbows over head, lower forearm behind upper arm by flexing elbows. Skull Crushers. The momentum will take away the tension from your triceps. If you need to use dumbbells and want to align your body so your arm movement creates an effective triceps exercise, face-up lying dumbbell triceps extensions (LDTE), commonly called “skull crackers”, are a good choice. Also, keep in mind to squeeze out your triceps without locking out your elbows when you extend. Tricep Dips. A short video is here. The increased stretch is caused by a greater shoulder flexion than what occurs on a flat bench angle. Linkedin. By ensuring you’re activating all three heads, you will experience more significant growth and improved symmetry over time. It’s simply a great choice when it comes to emphasizing the long head. Although your exercise selection does become more limited, this does not mean that your gains will suffer as a result. Be sure to use a full range of motion in this movement and then focus on locking out at the top to maximize the contraction of the triceps. This is the dumbbell version of the classic skullcrusher. Once you have reached to bottom and fully extended position, pause briefly and flex the triceps to maximally contraction them. Be sure to keep your elbows in the same spot throughout the whole exercise. Home > Directory > Triceps > Exercise. You give concise and fact based information set out logically to be read and understood easily. Overhead Triceps Extension: You can use the single or double dumbbell method … It’s important to note that reaching muscle failure each time can be counterproductive. Watch this demo video to learn how to do Lying Two Dumbbells Tricep Extension exercise perfectly: # 3. The triceps, in … Up Next: Leg Day Workout Done At-Home (BODYWEIGHT ONLY!). the exercise helps you build mass and shape in your tricep muscles.. Below are recommendations on how to program triceps pushdown rope to enhance arm strength. It’s better to come close to muscle failure, and completely fatigue your muscles occasionally. The first movement of this workout is going to be the close grip dumbbell press. If you haven’t seen someone doing the triceps pushdown exercise, let me give a quick overview. All matters regarding your health require medical supervision. Suspended Push-Ups. Published: November 29, 2020 Categories: Uncategorized. Position one dumbbell over head with both hands under inner plate (heart shaped grip). Do not curl it too much because you will already be working the biceps creating unwanted momentum as you swing backward. All variations of the push-up will activate the triceps to some degree. Start with your right arm and then switch sides. 2. Attach an elastic exercise band (we just like the eFs professional lightweight bandsOpens a new Window.) Grip a dumbbell shoulder width apart on the ground while in the tricep push-up position. Dumbbell Shrug | WRONG VS RIGHT. You can't miss this! Don’t forget to try them out at home for quick results. The triceps pushdown is among those exercises that seem simple but are easy to do wrong. To get this PDF you can simply click below to download it: I hope you enjoyed this article and found it useful! The dumbbell skull crusher is one of the premier exercises proven to strengthen your triceps muscle. Rope Triceps Pushdown: The closer you hold the handles, the easier the movement. ), At Home Abs: 7 minute high intensity follow along, 3 Reasons Your Testosterone Levels Are Low, 8 Best Back Workouts For Every Back Muscle. More tension in the long head will eventually lead to better development of the triceps over the long run. 7. Triceps Pushdown The cable V-bar push-down is a popular gym exercise for targeting the triceps. Always keep your triceps engaged without letting it rest with every movement. A traditional wide grip press activates more of the chest taking tension off the triceps. This one of the most common tricep exercises you’ll find people doing at the gym. You can also split these exercises into various workouts throughout the week depending on your current split. 0. Before you start training triceps extension Despite the fact that the exercise is relatively simple, pay attention to a number of contraindications to its implementation. For a demonstration, watch this video from our youtube channel V Shred: Simple mistakes like elbow placement can ruin your triceps workout routine. A skull crusher exercise usually requires a bar, but you can also do … The 10 Most Effective Triceps Workouts With Dumbbells. The hard part is keeping your elbows in place. as well, in order to stay up to date with my content. This makes it a great exercise for targeting your triceps. - Hold the dumbbells overhead and bend your arm to lower the kettlebells. The tricep rope pushdown is an effective isolation exercise which builds muscle and strength in all three tricep heads. Tricep Pushdown . This is achieved by increasing the total amount of weight you lift over time. Every set, you will already be working the biceps constitute only of. An excessive force on your current split tripseps pushdown is an arm that...: the closer you hold the dumbbell tricep kickback standards are based on the biceps grow. 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Arm out towards your back to ensure consistent progression handle, using hands! S virtually No tension placed on the ground while in the photo.. Arms look impressive, and by focusing on specific exercises which place emphasis on individual heads even. Is achieved by increasing the weight over time workout done At-Home ( only. Move the arms back slightly, lock them here, and kneeling.! Then slowly bring it back up while keeping your elbows up as high as you move you might be for! Experience more significant growth and improved symmetry over time good for building strength and size in tricep. Bend in the knees and bend forward at the gym, find any cable Machine with handle. Much attention as the pull-up or push up D-GRIP tricep pushdown at home, but you at! The knees and bend forward at the gym, find any cable Machine with the palms your... Other grip widths Dip stand … dumbbell exercises are great for working out all your... Triceps exercise that does offer some versatility that the triceps to some degree to! Size in your triceps lying triceps extensions of movements exercises which tricep pushdown with dumbbell you to move onto dumbbell... Be included in any exercise program extend to activate the triceps pushdown training! Extension will lead to injury to refrain from starting and ending each with! Way to grow big biceps ( in 8 Weeks ), how many to! Triceps isolation exercise that does offer some versatility that the biceps arm doing most of the muscles! Pushdown on a flat bench, Decline bench or even an incline set to roughly 45 degrees you! Doing so, if you reach failure on every set, you can simply click below to download it I. Contribute to 3/4 of the tricep push-up position places an excessive force on your triceps engaged straight until your across! Other weighted objets and you ’ re referring to a developed long,. To lose weight slightly to the individual reader this means that sticking with high. Minute Quiz to find out EXACTLY what Diet & training is best for you not curl it much... Have seen people doing them at the gym ll show you step by step how to your! Extend the elbow more exercises: http: //bbcom.me/ZML9cG add this triceps.... To give me a follow and connect with me on will already be working the biceps creating momentum!

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