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ARMS & SHOULDERS (Intermediate/Advanced)
Deltoid Group/Biceps/Flexor Carpi
Stand over the barbell. Position your feet underneath at shoulder
width. Have the bar cross just in front of your ankles. Point your
toes slightly out. Hold your head erect, and tighten your spinal
muscles. Rotate your shoulders forward. Now bend over while
squatting down, and grip the bar at a wider than shoulder width. Take
a 3/4 breath. Stand up, pushing off the floor with your back and
legs until you are fully erect with the barbell hanging in front of you.
Release and take another 3/4 breath. Bend your knees and take a
shallow dip downward, followed by an immediate explosion back
upward. As you extend up pull the bar to your chest height with your
arms and shoulders. Hold momentarily and lower slowly.
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Deltoid Group/Biceps/Flexor Carpi