Lie on an incline bench holding a dumbbell in each hand by your shoulders. With your feet on a box or a chair, hinge at the hips so your body forms an L-shape.
If your results have flatlined, it may not always be the routine, it could be the diet as well.
I was using a home work out before and I did wide grip pull ups 3x10, neutral pull ups 2x to failure AND USE YOUR DUMBELLS for dumbell rows 3x10 DD then can finish with straight arm pull downs.
Then i realized that my biceps were actually getting quite strong.
When im back in the UK due to one reason or another its not possible to train (maybe some cardio but no weights).
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