RMS
138 Ultimate Weight Loss Revealed by Brad Callen
21 ’ s
!
Don ’ t Forget to :
Keep the elbows still like the hinge of a door and sit up right . Also suck the abs in from the belly button while performing this exercise . Go slow and controlled .
What to do :
This exercise is best when performed on an exercise ball . Sit upright and use dumbbells . Bring the elbows forward and completely extend the arms as shown in the start position . Slowly bring the dumbbells to the half way position and then back down to the starting position . Do this for 7 repetitions . The second 7 repetitions are from the middle position to the finish or top position . Finally do 7 repetitions from the top to the bottom . In summary , do 7 on the bottom half , followed by 7 on the top half , followed by 7 full range of motion from the top to the bottom . 7 + 7 + 7 = 21
✔ forearm
Hence , the name of the exercise “ 21ʼs ”
Muscles worked :
Biceps and flexors of the
© 2004 free-weight-loss-resources . com
You may not copy , reproduce , post or forward this document in any format . Illegal distribution of this document is strictly prohibited .