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Muscle-Building Workout and Diet


Choose a flat bench and place
a dumbbell on each side of it. Next, place your right leg atop
the end of the bench and bend your torso forward from the
waist until your upper body is parallel to the floor. Place your right hand on the
other end of the bench for support. Now, use your left hand to pick
up the dumbbell and hold the weight while keeping
your lower back straight. The palm of your hand
should be facing your torso. This will be your
starting position. From here, breathe out and pull
the weight straight up to the side of your chest, keeping your
upper arm close to your side while your torso is stationary. Focus on the back muscles
when you reach the contracted position of this exercise. Also, make sure the lift is
performed with the back muscles and not the arms. The forearm should do no
other work besides holding the dumbbell. Now, lower the weight back
down to the starting position, breathing in as you
perform this step. Then switch sides and repeat
the movement with the other arm.

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