https://cashwalklabs.moneple.com/workout_routines/1853922
Me, personally I'm usually in a hurry, so what I do is get the weight up nice and slow and then veryyy slowly lowering it, while also turning it counter clockwise just so that I can engage as many muscles as possible. Honestly so long as you lift and lower slowly you will gain muscle the most important thing is doing it regularly and often.
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