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Chin Up

1. Grab the bar shoulder width apart with a supinated grip (palms facing you)


2. With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.


3. Slowly return to starting position. Repeat.

Cable Bayesian Curl

1. Use a handle attachment. The cable should be set all the way to the bottom of the machine.


2. Face away from the cable machine.


3. Stagger your stance so you have a better base of support. Face your palm forward. Flex at the elbow and extend.

Dumbbell Curl

1. Stand up straight with a dumbbell in each hand at arm's length.


2. Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.


3. Lower to original position and repeat with opposite arm.

Dumbbell Hammer Curls

1. Hold the dumbbells with a neutral grip (thumbs facing the ceiling).


2. Slowly lift the dumbbell up to chest height.


3. Return to starting position and repeat.