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V-Bar Push-Down: 3-4 Sets Of 8-10 Reps
(Superset with Standing Alternating Dumbbell Curl)
Dutra notes that he doesn't have his workout written down or his phone with him—all he has is how he feels. Again, his first set is light. Make sure you're standing with your hips back to give yourself room to complete the full range of motion and that you control the weight throughout the movement.
"The contraction is important, but it's all about how you control the eccentric portion," he says.
It's not a complete rep if you're not entirely contracting your triceps at the bottom. Dutra does a couple of partial reps at the end of the working sets, too. Remember, it's all about feel!
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