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Balanced Training Recommendations

1) Perform an equal number of exercises with the same relative intensity between opposing muscle groups (eg, back and chest, hamstrings and quads, biceps and triceps). If you already have a deficit, try to do more sets on the weaker/disregarded bodyaprt until you have achieved better balance. Then train bodyparts equally.
2) To bring your training into balance, focus on isolation (single-joint) exercises while also modifying the compound movements that target the various muscle groups. For example some exercises, such as the squat and leg press, are generally regarded as quadriceps moves, even though they absolutely involve the hamstrings and glutes. However, by altering foot placement (wider, higher on platforms etc.) you can shift the emphasis to the less involved hamstrings.
3) If you have an existing deficit between opposing muscle groups, spend some extra time stretching the stronger muscle group and strengthening the weaker one.
4) If you find a specific bodypart to be particularly stubborn at responding to an adequate training stimulus, consider adding an extra day (or two) specifically dedicated to working the stubborn bodypart until it catches on.

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Angle Pairings for Optimal Pre-exhaustion

Here is a list of the bodyparts and the first (isolation move) and second exercise (compound move).

Legs – Leg extension and Squat
Lying Leg Curl and Leg Press
Back – Decline Pullover and Close-grip Pulldown
Shoulders – Cable Lateral Raise and Overhead Press
Triceps – Pressdown and Bench Dip
Chest – Cable Crossover and Decline Bench Press
Biceps – Dumbbell Curl and Chin-up (underhand grip)

The biceps is generally not thought to have a compound exercise, although the chin-up is as close to being a multi-joint movement for the biceps as possible.

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Dumbbell Biceps Curls

Dumbbell Biceps CurlThe dumbbell bicep curls target the biceps brachii, which is located on the upper arm between the shoulder and the elbow. These are the muscles you rely on to hold heavy objects.

To perform the biceps curls follow these steps:
– Hold a dumbbell in each hand and stand feet hip-width apart.
– Let your arms hang down at your sides with your palms forward.
– Pull your abdominals in, stand tall, and keep your knees slightly bent.
– Curl both arms upwards until they are in front of your shoulders.
– Slowly lower the dumbbells back down.

When doing this exercise always remember to:
– Keep your knees slightly bent and your posture tall. Don’t lean back or rock your body forward to help lift the weight.
– Keep your elbows as close to your body as you can without supporting your elbows on the sides of your stomach for leverage.
– Don’t rest when you get to the top or bottom of the exercise, instead keep a constant tension on the biceps.
– Lower the weight back to the starting position slowly and with control.