Running

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Bicep curls DB

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Bent over row

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

D9

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