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You Need Compound Arm Exercises to Work Biceps and Triceps at the Same Time
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Plank Row

  • Begin in a high plank position with hands on 5 lb. weights, shoulders over wrists, feet hip width apart.
  • Row one arm back, keeping the elbow in by your side, pulling the weight toward your hip and engaging the middle of your back. Try to keep your hips and shoulders square and avoid twisting.
  • Repeat 12 to 16 times on each side for one circuit. Complete the circuit twice.
  • Modification: You can do this exercise on your knees in a modified plank position.
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