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9-Minute Arm Workout



Attach a straight bar to the high pulley of a cable station and grab the bar with an overhand grip, hands shoulder-width apart. 

Tuck your upper arms next to your sides and bend your elbows more than 90 degrees. Without moving your upper arms, push the bar down until your arms are straight. 

Pause, then return to the starting position. That's 1 rep. Do 15 reps, then reverse your grip so that you're grasping the bar underhand and immediately do another 15 reps.

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