Selen Dar

Muscle-Building Workout and Diet


♪♪♪ Stand straight while holding
the barbell behind your back at arm’s length using a
shoulder-width, palms-up grip. While exhaling, slowly lift the
barbell by curling your wrist in a semi-circular
motion toward the ceiling. Hold the contraction for a
second and lower the barbell back down to the
starting position. ♪♪♪

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