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6 lb plates
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💪 Arms
💪
Dumbbell Curl
3 sets × 12 reps
15 LBS
▼
lbs
Plate combo — each dumbbell
Form: Stand tall, elbows pinned to your sides. Curl up slowly, squeeze at the top, lower controlled. Don't swing your body.
Form: Lie flat, knees bent, feet flat. Press dumbbells up over chest, lower until elbows touch the ground, press back up. Floor stops you from going too deep.
Form: Lie on your mat, hold one dumbbell with both hands above chest. Lower it back over your head with straight arms, then pull back up. Slow and controlled.
Form: Sit on mat, lean back slightly, feet off ground or flat. Hold dumbbell with both hands, rotate side to side touching it to the floor each time. Keep core tight.
Form: Lie on back, arms straight up, knees bent 90° in the air. Slowly lower right arm and left leg toward the floor, return, switch sides. Press lower back into mat the whole time. Slow = effective.
Rest between sets: 60–90 seconds. Between exercises: up to 2 minutes. Rule: Last 2-3 reps should feel hard. If it's easy, bump the weight next session.