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If you love simple staple movements rows and curls, this workout from trainer Paul Sklar, C.S.C.S., is as good as it gets.
By drilling bent-over dumbbell row variations and two curl variations, it provides just enough variety to work the entirety of your lats, rear delts, and biceps, but with enough consistency that those muscles will burn out by the end of the workout.
Perform 3 sets of the movements in order, resting 1 minute between sets.
Then, perform 3 sets after changing your grip, again resting 1 minute between sets.
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You only need a set of dumbbells for this Back, Rear Delt and Biceps Burner that finishes much harder than it starts💪🏼 -3 Rounds each slide (the hand position changes for the row and the biceps curl in each), 1 min rest 👉Subscribe to my full workout program to learn how I eat and workout at Paulsklarxfit.com👈 #biceps #bicepsworkout #conditioning #mensfitness #backworkout #shoulderworkout #wod #bodybuilding #paulsklarxfit #paulsklarxfit365
Since you should use a relatively light set of dumbbells (lighter than you’d usually lift for standard sets of these exercises), the first bunch of reps might feel easy. But fatigue will quickly accumulate, and, by the end, your gas tank should be on E. Always prioritize form over rep count or speed.
When performing the rows, focus on maintaining a neutral spine and rowing the weights to the top of your ribcage as opposed to your armpits. Keep your core braced to keep yourself from rocking yourself back and forth, allowing momentum to do the work.
For the curls, work hard to keep your body in a tall plank position with your core braced. You might be tempted to cheat on your reps, especially as you advance through the workout. Resist the urge and work to isolate the movement to your elbows.
The palms-up curls will work your biceps brachii, while the hammer curls will attack your stronger, deeper brachialis muscle. Hitting both will be essential for both your biceps’ size and definition.
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