Row Curl

Using a kettlebell, dumbbells, or weight plates(shown), bend at waist to a 45 degree angle. Fire elbows towards the ceiling. Focus on squeezing the bicep as you lower the weight. This lift focuses on back and bicep connection as well as eccentric contraction.

Repetition Guide

Strength: 3-5 Reps X 4 Sets (Heavy Weights)

Size: 12 Reps X 5 Sets (Medium Weights)

Tone: 20 Reps X 3 Sets (Light Weights)