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
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