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Use alternate bicep curls to build your bicep muscles.
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Enter the dumbell row. The back muscle row is a quick and effective exercise, and not always as basic as people think.
Dumbbell Row Variations and a Plataeu Shattering Exercise
Row Pyramid Set - The row pyramid is only performed for one set, as it is a high volume exercise.
Example pyramid (this is a single arm exercise, perform the reps with BOTH arms individually and then move on) - 2 reps x 100 lbs, 4 reps x 95 lbs, 6 reps x 90 lbs, 8 reps x 85 lbs, 10 reps x 80 lbs, 8 reps x 85 lbs, 6 reps x 90 lbs, 4 reps x 95 lbs, 2 reps x 100 lbs.
This one set should take 2-3 minutes and is performed near the end of the workout.
**NOTE** Just because it is a "simple variation" and you been training for a long time, doesn't mean it isn't valuable. Put all the variations into your exercise tool box and use them when progress is slowed with other rowing exercises.
- Joe Hashey, CSCS -
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Dumbbell snatch is a great compound exercise for building mass in your quads and shoulders as well as being an awesome fat loss exercise. Here's an explanation and a few tips of how to get it done right! Head to chadhowsefitness**** for more info...
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