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Boat Curl and Press

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Tones: Core, biceps, and shoulders

Hold a dumbbell in each hand, with your arms extended at your sides and your palms facing forward. Sit on a bench and lean back slightly, pulling your knees to chest height, so you’re balancing on your tailbone. Curl the weights to your shoulders; (A) then immediately rotate your wrists so your palms face forward and press the weights straight overhead. (B) Return to start. Each dumbbell extension is one rep. Balance on the bench during the entire set if you can. 8 to 10 reps

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