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Get Strong Biceps and a Beautiful Back Video

Learn how to get a strong and beautiful upper body.

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Do you want strong biceps and a beautiful back? These exercises will give you both. You're gonna need a set of 5-pound weights or 8-pound weights. Start with your feet hips-width apart, soften your knees, and pull your abdominal wall in. Start to bring the heads of the weights up towards your shoulders and slowly lower down against gravity. You wanna try to really resist down, squeezing the biceps muscle, bringing the weights fully up and lowering down. You wanna try to do your biceps exercises to the point of intense burn for 30 to 60 seconds. Next, you're gonna take your feet a little wider than your hips, bend your knees, linking through the crown of your head and pull your abs in. Bring the weights all the way up to your rib cage and extend all the way forward. This is a fabulous move for working that area that you don't want hanging over your bra strap. You're gonna do about 30 to 60 reps.

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