It lists these components in a structured JSON response file. Think of sections, author names, affiliations, and captions. This API leverages state-of-the-art NLP to automatically extract elements from (batches of) manuscripts. In addition to the language services APIs, Writefull recently launched a Metadata API. Metadata extraction and structural checks The Language API can auto-apply (a subset of) Writefull’s language suggestions before copyediting, and the Manuscript Categorization API can show much copyediting is still needed after this auto-revision. Post-copyediting, to evaluate the language in manuscripts as part of their quality control program.ĪCS and Writefull have thoroughly tested the API outputs and found an alignment of over 95% between the classifications of Writefull and ACS’s human-assigned values.įor even more significant time savings, the Manuscript Categorization API can be combined with Writefull’s Language API, which offers automated language revision.Post-acceptance, to evaluate how much language editing manuscripts require, allowing to assign them to designated resources or workflow paths.ACS, an early adopter that has worked closely with the Writefull team to test and shape this service, uses the API for two use cases: The service can be used at different points in the publishing workflow. The API classifies manuscripts at scale without editors having to open documents and scan the text, significantly reducing the time spent on manuscript evaluation. The Manuscript Categorization API leverages Writefull’s proprietary language models to evaluate the number and type of language edits a manuscript needs, and then assigns a score or category to the manuscript. Through automating otherwise manual and time-consuming tasks at scale, the Writefull APIs allow for significant savings throughout the publishing workflow. Early adopters are Hindawi and ACS (American Chemical Society). In addition to the Writefull Revise language check, Writefull now offers APIs for automatic manuscript categorization and metadata extraction. ![]() We are pleased to announce that Writefull has expanded its set of services for publishers.
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![]() If you’re looking to create outlines illustrator has made it really easy. Outlining your fonts is only a step you need to take if you’re planning on using an Illustrator file or a PDF to send us your designs. If you’re submitting your artwork as Photoshop file or a JPG your fonts are already print ready. Your text is now a vector shape and part of the artwork.ĭo all types of files need to have outlined fonts? Once you outline text you don’t need to worry about missing fonts. If you send your font without outlines the text may be substituted with a different one in our system. Since we don’t always have the same fonts as you do, an outlined font ensures that we print your design correctly. ![]() This means that they can print your artwork exactly how you intend it to look even if they don’t have your particular font file on their computer. ![]() What’s cool about vectors is that they can be edited and scaled up without losing quality or being pixelated.ĭesigners sometimes request artwork be sent over with your fonts outlined so that there is no visual error when it’s time to print. When you outline text you’re actually converting the font into a vector image. What is that and how do you do it? It’s so easy! Just follow our handy guide and you’ll learn how to outline text in illustrator: One sure fire way you can ensure that your fonts print correctly is to submit the artwork with a text outline. That includes getting your font to print perfectly. After all, you’ve spent time creating that perfect logo or design so you want to make sure it looks exactly how it should. Text is one of the most essential parts of a design, especially when it comes to your custom merchandise like buttons, stickers or magnets. ![]() Whether you’re going to use a static code or you’re going to create a unique code per referrer is entirely up to you and it depends on whether you’re planning to give out incentives and rewards for every successful referral. In other words, you’ll need to create a referral code for the customer to be able to refer your business to their friends and family. ![]() The first step you should take when it comes to referral codes is to generate a referral code and assign it to a customer. Step #1: Generate and assign a code to a customer In this part of our post, we’re going to discuss the main steps in terms of how a referral code works. You know now what a referral code is, but you might still not know exactly how they work. Let’s jump into more details about how referral codes work exactly. The user can share the code and invite friends to the app.įor every friend that signs up and starts spending money with the app, the referrer gets a reward. We’ve blurred out part of the code for privacy reasons, but you can see it includes a name and a few numbers. Here’s how a referral code from the online bank app Monese looks: There are several referral rewards that might be tied to a referral code.Ī referral code might come with a discount code, which means that the referrer and the people they refer to the company will get a discount on the company’s products or services.Īdditionally, it might come in the form of a coupon code, with which the referrer and other shoppers using the code will get credit, cashback, or referral cash.īefore we move into how a referral code works, let’s see a referral code example to make this a bit more clear. Īuthor’s Note: There are a few tips in terms of creating referral codes for your customers, including avoiding lowercase L’s, zeros, and the letter O, to make sure that everyone will read your code correctly. In other words, a referral code is a type of special ID – a unique combination of numbers and letters that’s assigned to a person, the referrer, who wants to participate in a referral program, such as a refer-a-friend program. This type of unique referral code is usually given from a company to members of its audience as a promo code that they can share with their friends and family. How to Start Using Referral Codes What’s a Referral Code?Ī referral code, similar to a referral link, is basically a unique code that consists of alphanumeric characters as well as, in some cases, complete words like a customer’s name. ![]() Ĭhoose any of the topics from the navigation below or read through the whole piece to know everything you need about referral codes.ĥ Examples of Companies Using Referral Codes Plus, we’re also going to show you several inspiring examples of companies you already know that are currently using or have used such codes in the past to enhance their referral marketing strategy. In this concise guide, we’re going to take you through several elements in relation to referral codes, including: Interested in knowing more about what referral codes are and how they work ? This article is part of our complete guide to referral marketing. ![]() It brings you to the first and second layers of the waterfall. ![]() The path that goes up, starts when you walk over a wooden bridge from the beach below the fall. There is also a secret way to climb the Ban Gioc waterfall, where you walk along a closed path. The main waterfall on the right and the smaller waterfall on the left The “smaller” waterfall on the left ![]() It is still a huge waterfall and not less beautiful than the main one. To the left of the large waterfall you can admire another “smaller” waterfall, overshadowed by its big brother. Going by raft over the Quay Son river, with Vietnam on one side and China on the other side A ride of 10 minutes on a raft costs around 2 dollar. On both sides you can take a bamboo raft that can bring you near the thundering water, so you could practically shake hands with Chinese tourist from the other boats. This means that one half of the waterfall is in Vietnam and the other half in China. The Ban Gioc waterfall is right at the border, with Vietnam on one side of the Quay Son River and China on the other side. There are also a few food and drink stalls set up close to the falls. But before you walk on the gravel path, you must first stop at the nearby kiosk to pay the entrance fee of 2 dollar. This path runs through a grassy bank and over wooden bridges. The waterfall is easily accessible via a gravel path. You come here not only to view the amazing waterfall, but also the breathtaking scenery. Ban Gioc is considered the most impressive and beautiful waterfall in Southeast Asia. From the height of 30 meters, the thunderous water flows give you a powerful feeling. The Ban Gioc waterfall flows into the Quay Son river, in the middle of a mountain range. Mass tourism is yet to come and besides on weekend and on public holidays, there are not many foreign and local tourist. The Ban Gioc Waterfall is still not a major tourist hot spot, despite the popularity on social media and good road access. This beautiful jade-blue river flows from China through a fantastic landscape of rice fields and limestone rocks. The water from the waterfall comes from the Quay Son river. This also makes the Ban Gioc waterfall the widest waterfall in Vietnam. The water rumbles down 3 levels and is 30 meters high and 300 meters wide. The Ban Gioc waterfall is the largest and most beautiful waterfall in Vietnam, located in the northeastern province of Cao Bang. ![]() Tan, deep turquoise and black Label design by merci dsgn Hex code: #1e3d59, #f5f0e1, #ff6e40, #ffc13bĪgainst the neutral almond, this color scheme of navy paired with fiery accents conveys trustworthiness and an energetic punch. Navy, almond, red-orange and mango Brand identity design by spoon lancer The gold evokes nature and cheerfulness, which combines perfectly with two different shades of black and grey that add a layer of maturity. Gold, charcoal and grey Packaging design by ananana14Ī perfect combination of sunshine and seriousness. Combining pink with dark brown adds an important level of contrast and seriousness. Pink is modern, youthful and luxurious, and using different shades together adds even more motion and depth to the design. Shades of pink and brown Packaging design by Martis Lupus As the most prominent color, yellow indicates friendliness and accessibility, while the accent colors add a tone of playfulness and maturity. This multi-colored combination packs a lot of personality into one palette. Magenta, goldenrod, turquoise and brick Packaging design by Holly McAlister This combination also has the cultural connotation of meaning “danger” or “warning.” 5. Yellow and black combine to create a feeling that’s masculine, modern, yet approachable. Mustard and black Packaging design by natalino Separately, they create a color scheme that’s bright, contemporary, and full of life. Together, they can make up any color imaginable. Nearly every print project is based on these four ink colors. Yellow, magenta, cyan and black Book cover design by Stephen. This triadic-based combination presents muted, floral colors that bring to mind peace and renewal with a vintage flair. Red, sea-foam, jade and violet Design by Mad pepper The choice of bright pink evokes fun and youthfulness with a touch of femininity. The high contrast between these two colors creates a bold, dynamic energy. Pink and raisin Logo design by merci dsgn 33 beautiful color combinations for your next design It’s all about finding the right color pairing for the right occasion. Using the color wheel, you can create all sorts of great color schemes. They create visual contrast and harmony, making each item stand out while making the overall image pop. Triadic colors are evenly spaced around the color wheel and tend to be very bright and dynamic. When creating an analogous color scheme, one color will dominate, one will support and another will accent. Because there’s a sharp contrast between the two colors, they can really make imagery pop, but overusing them can get tiresome.Īnalogous colors sit next to one another on the color wheel. When colors work together, they create a color scheme or color combination.Ĭomplementary colors are opposites on the color wheel. When you recognize that color has a temperature, you can understand how using them can impact your message. ![]() Warm colors are associated with energy, brightness, and action, while cool colors are often identified with calm, peace, and serenity. ![]() The color wheel consists of three primary colors (red, yellow, blue), three secondary colors (colors created when primary colors are mixed: green, orange, purple) and six tertiary colors (colors made from primary and secondary colors, such as blue-green or red-violet).ĭraw a line through the center of the wheel, and you’ll separate the warm colors (reds, oranges, yellows) from cool colors (blues, greens, purples). Understanding how colors interact and their relationships on the color wheel is important for successful color combination. Mastering the color wheel and color harmonies (what works, what doesn’t and how color communicates) will help you combine colors, build a better brand and knowledgeably communicate with your designers and printers. The key to successful color combination is understanding how different colors interact with each other. ![]() Combining colors on the color wheel: a quick overview In this guide, we’ll take a look at some great color schemes that can help your brand make a big impact. Certain color combinations have the power to catch our attention, generate emotion and ultimately make a lasting statement. Whether you’re building a new brand from scratch or creating an exciting new product, color can have a huge impact on its overall message and effectiveness. ![]() Whenever my kids wash their hands or brush their teeth, they flip the timer. My kids were actually excited to brush their teeth! I just keep our timer on our bathroom counter. Download your free printable PDF below:įREE PRINTABLE - Sand Timer Labels Sand timer labels One label says, “Brush your teeth” and the other label says, “Wash your hands”. Add a ribbon.Īs a last and final touch, I created some cute labels that you can glue onto both ends of the sand timer. ![]() This is especially helpful if you are going to make multiple sand timers so each kid know which one is their’s depending on the color. I hot glued a 1/2″ ribbon around the lids. You could leave the jar as it is or you can add some finishing touches that will make it look really cute. Then, screw the lids back onto the spice jars. Nail a hole through the lids.įill one of the spice jars with about 1/3 cup of colored sand or until full. If you want a faster timer (30 seconds), make a larger hole by hammering the nail a few times through. If you want a slow timer (1-2 minutes), just make one hole. Next, take a large nail and hammer a hole in the middle of the lid. I first tried hot glue but it wasn’t as secure as I thought. First, glue the tops of each of the lids together. ![]() Colored sand (or you can make your own by clicking here).Two glass spice bottles (3.75×1.5 inches).I gathered all my supplies for less than $5. These sand timers don’t require very many supplies. Take a look! Gather your sand timer supplies And the American Dental Association recommends brushing your teeth for 2 minutes! So, this DIY sand timer is the perfect way to get your kids to develop that habit right now. The CDC recommends scrubbing your hands for 20 seconds. But it’s just as important for our kids as well. Here’s how to make your own today! DIY hand-washing and teeth-brushing sand timerĭue to COVID-19, I think we’ve all stepped up our hand washing in the last few months. This do-it-yourself sand timer makes it easy and fun for your kids to practice proper hygiene. Nagging your kids to brush their teeth and wash their hands properly doesn’t have to be a fight any longer. ![]() “Early” to many, means “before I was born” or certainly “before my parents were born”. You have to wonder why some choose that section which is designated specifically for 19th century American pressed glass to list their item, especially when their auction item is glass made in the mid 20th century or even pottery. Measell writes widely on antique glass.A cursory look at the auction items offered in the section of ebay at Pottery & Glass > Glass > Glassware > Early American Pattern Glass, could leave a person slightly bewildered. There was no circle or underlining, the iridescence too gaudy and it was unusually heavy.ĭr. Unlike the Northwood N, this one wasn't a block capital N, as the sides were slightly bowed. Recently, I saw an obvious carnival glass reproduction of a Peacock on the Fence bowl with an N on the outside bottom. The American Carnival Glass Association now holds the rights to the Northwood underlined N in the circle mark, and they really go after any attempts to use it. Neither the Northwood script signature nor the underlined N in a circle was ever registered or otherwise protected by Harry Northwood or any of his glass making companies. When the mark is weak on the outside bottom of a piece of transparent glass or up inside the finial of a clear Holly butter dish, the eyes can be fooled into seeing an N that isn't really there. ![]() ![]() The V is the taken from the last name of Summit's owner, Russell Vogelsong. The second mark sometimes confused with Northwood's underlined capital N within a circle is a V in a circle used by the Summit Art Glass Company (Fig. I understand that these Chocolate pieces were made for Wright by Westmoreland, but much other Wright glass was made for him by Fenton. ![]() This mark is seen most often on Chocolate glass Nautilus pieces, such as the sauce dish, creamer, sugar bowl and butter dish. Sometimes you have to get the light just right the tail typically touches the circle. 3) has a little "tail" added to the lower left of the capital W. One of these marks, which appears on some LG Wright pieces, (Fig. Two modern marks are sometimes confused with Northwood's underlined capital N within a circle. Authentic Northwood opalescent or carnival glass bowls sometimes have the mark on the inside and sometimes on the outside, so this rule works only with tumblers. If you see a pale custard Grape and Daisy tumbler with such a mark on the outside of the bottom, you have an LG Wright reproduction. Northwood tumblers, which have the underlined capital N within a circle, always have it on the inside of the bottom of the tumbler. Sometimes it takes a powerful magnifying glass to see all of the elements of the mark, but they are all there. My research, however, indicates that the Northwood mark was always an underlined capital N within a circle. Some writers suggest that Northwood also used a plain N, or an underlined N with no circle, or just a circle by itself. This mark originated in late 1905 at his Wheeling, West Virginia factory and was used on many different pressed pattern and novelty items through about 1915-16. The second and more familiar Northwood mark is an underlined capital N within a circle (Fig. You'll see it most often on the underside of custard (Ivory) glass pieces in Nautilus (Argonaut Shell), or Pagoda (Chrysanthemum Sprig), as well as blue custard (Turquoise) Pagoda pieces and opalescent examples of Northwood's "Town Pump." Although these patterns and items have been reproduced in a wide variety of colors by several different firms, none bears the Northwood script signature. The first, the Northwood "script" signature (Fig.1) originated about 1899 at his Indiana, Pennsylvania plant. There were two distinctive marks used by Harry Northwood on various pieces of glass. Harry Northwood is one of the most well-known figures in American pressed glass. ![]() Suit travel and lifestyle bloggers, but can be used in film, if used in theĬorrect manner. The pack comes with four transitions that best One thing we like about these transitions is that they’re not only incredible, but they come with in-depth descriptions to allow the transition to be set up to its optimum level. The tutorial breaks down the additional effects and shows how you can but aĬreative spin on your footage with this transition. With additional blur effects and quicker/slower wipes, you can nicely compliment your footage with this plugin. This effect is like the wipe effect already in Premiere Pro, but with this simplistic transition, you have a multitude of options to bring out the transition in more detail. The plugin is built with a drag and dropįunctionality, allowing you to create a customisable transition in seconds. One of our favourite things about Motion Array With a vast range of interesting transitions. The plugin is simple to set up and provides a user Interactive tools to edit your photos and video, but the transitions they Motion Array has a huge variety of effects and These are easy to use and provide you with This pack comes with intricately designed transitions that are bothĬreative but minimalist, and can provide an extra dimension to your filmmakingĪnd really capture the story for a short or feature film. The transitions from FilmImpact come in a pack Layer the footage as it transitions to ensure it moves as smooth as possibleĪnd you don’t have any overhang on your footage. One piece of footage to the other, allowing the story to flow. These transitions create a ghostly flip from ![]() They add another dimension to your footage and interchange smoothly with each other. □įor more tips check out our full tutorial on how to add transitions in Premiere Pro.Pixel Samy’s transitions are fun and perfect for travel footage and vlogging. Why not download them all and build your own library to save time? Once installed, you’ll be able to use them in all your projects. ![]() Our list contains over 100+ free Premiere Pro transitions. For example, if you are using a glitch transition, try adding a glitch sound to help sell the effect. Some transitions work best when accompanied by sound effects. Try adding effects or changing colors and duration to fit your footage. Just because you have downloaded some excellent transitions, doesn’t mean your work is done. You want the audience to focus on the content, not the transitions, so choose a style and stick to it. There are loads of different style transitions to choose from, so you’ll need to be careful not to mix too many styles. Using transitions in Premiere Pro can be a lot of fun, but you need to be careful not to overdo it. ![]() Top Tips for Using Free Premiere Pro Transitions As a result, the stunning and eye-catching transitions are sure to spice up your showreels and slideshows. Not only does this pack use beautiful wipe and film roll transitions, but it also uses film burn and motion blur effects. The box wipe design provides plenty of options for customization, and as a result, would work perfectly with slideshow presentations. The free Graphic Transition set by Motion Array contains 16 colorful and dynamically animated wipe transitions. The elegant and classy blur effects include light leaks and bokeh elements for an added dramatic flair. The Premiere Pro Free Transitions pack by Motion Array offers 15 stunning 4K transitional movements. Overall this is a great pack that can be used across a wide variety of project types. This free transitions pack for Premiere Pro contains 15 unique animations such as film roll, wipe, and Venetian blind. Strobe transitions use a range of blur and fade effects to create a cinematic flickering style. As well as the 6 transitions, you get 3 logo animations, 3 titles, 8 sound effects, and 26 animated flourishes. Mini Glitch TransitionsĮven though this pack contains just 6 free transitions, the Mini Glitch Pack is a great tool to have for all your glitchy needs. Not only does the set contain a massive 50 designs but the bold color and graphic design are also sure to help you stand out. Whether you’re looking to create an awesome title sequence or add some nice touches to a promo this free ink splash transitions pack is the one for you. ![]() His experimentation with the form led to “live animation film,” combining cinematic aspects like electric light sources to create live montages. A similar technique is employed by San Francisco-based ShadowLight Productions, formed in 1972 by one of the few Americans trained in traditional Balinese shadow theatre, Larry Reed. While using traditional-style puppetry, the group draws on overhead projectors as a modern way of creating shadows. The narrative arc of the shadow puppets followed along with the depiction of Nijinsky’s inner conflicts, which was immortalized in the diaries he left behind.Įlsewhere in New York, meanwhile, the Chinese Theatre Works company has been using shadow puppets since 1990 as part of its efforts to adapt traditional Chinese performance practices for American audiences. “There’s a way in which this kind of directness and indirectness of shadow plays with questions I’m so passionately interested in - about how our images are thrown up on the screen of the world and how we manage that,” Myers said in an interview with Hyperallergic. Myers worked in collaboration with master craftspeople in Indonesia to design and create the shadow puppets used in the work, which made its world premiere at the festival this fall. Shadow puppets from Fire in the Hand, made in collaboration with master craftsmen in Indonesiaįor the Crossing the Line Festival, New York-based artist Christopher Myers chose to employ shadow puppets in Fire in the Head, a theatre performance about renowned 20th-century Polish dancer and choreographer Vaslav Nijinsky. Indeed, shadow-art traditions are included on UNESCO’s list of Intangible Cultural Heritage in hopes of safeguarding them and raising awareness about their importance. For countries where shadow puppetry is a living art, the stories told during the course of a performance tend to be folklore, narratives of heritage. Shadow-puppet theatre is a global art form in which figures are illuminated by a light source onto a translucent screen, projecting shadows that are used to enact a narrative. With varied technologies and media dominating contemporary performance, practitioners of puppetry and scholars say this ancient form of theatre is under threat of extinction. A practice commonly believed to have originated in Asia (though its exact provenance is uncertain), the craft of shadow puppetry had historically been passed down, master-apprentice style, through the generations. There are, however, issues with a plot structure very similar to that of Alice in Wonderland.Preserve or adapt, change or disappear? The quandary that most long-practiced arts eventually face is once again brought into focus, this time at the Crossing the Line Festival, where a new performance piece is employing a very old art form: shadow puppetry. The level of detail found in the puppets is admirable. Fans of fairy-tale literature, puppetry or fantastical storytelling will appreciate this production. The transition – from a performer who grasps the balance of arrogance and likability back to one who seems to have forgotten her character’s recent self-fulfilling epiphany – is ultimately disappointing.Īlex in Shadow is a work of fantasy, right at home in Paradise Vaults. ![]() This cannot be said for all performers, as two are weaker than their counterparts. His expressions are of genuine anguish, but when needed his performance can be touching and sweet. Our second Alex is by far the most accomplished. From struggling artist, selfish and repugnant in their stance on life, Alex grows. Mental, emotional and physical metamorphoses play large parts in the tale, from the birth of the dragonfly to Alex’s transformation. What must also be noted is the live music, timed to precision, with the aged feel of a bard telling the story to the audience. The voices, designs and scripting of these beings is what brings them to life. The transitions from sequences are relatively seamless.īorrowing visually from a globe’s worth of creatures, the light play combined with puppetry is breathtaking, particularly Gil and George, a two headed tortoise reminding us that everything we say may one day be used against us. Transfixed by the effects on stage, it’s easy to buy into the organic new land created around the venue. ![]() Narratively, the production harks back to works of Carroll and Barrie. There’s a shaky start as the plot burns slowly before lunging into a pure spectacle. Alex in Shadow, told by live performances and shadow puppetry is a blend of fantasy and familiar literature. This is what happens to Alex in their own personal journey through the Wonderland-esque shadows. ![]() Many seek comfort in the dark to bury these anxieties, but at a cost. Hidden in shadow, our insecurities can be forgotten about. These classic push/pull supersets result in killer pumps, help maintain structural balance in your upper body, and make your training more enjoyable. Remember, specific exercise selection is personal preference, so choose exercises that you enjoy and that offer you the most "value for time." Most importantly, focus on supersetting antagonist movement patterns. Because of the heavier weight, you do this move with your elbows bent to provide more control and stability. Old-school bodybuilders would perform pull-overs with light. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. My personal favorite pairs up kettlebell towel curls and body weight skull crushers. 2 Barbell Pullovers Although the barbell pullover is much like the dumbbell pullover, you add intensity to the movement and can typically handle more weight by using a barbell. The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. ![]() Biceps + TricepsĬall it the "bro superset." I often finish my upper-body workouts with a finisher that includes supersetting biceps and triceps. Or keep it simple with a dip variation paired with a pull-up variation. Alternatively, you can pair the dumbbell overhead press with a lat pulldown. ![]() My favorite vertical push/pull superset is the overhead barbell press paired up with a strict pull-up. Want to simplify it even more? Do a strict bodyweight push-up and a bodyweight inverted row. Another would be the flat dumbbell bench press paired with the single-arm dumbbell row or any chest-supported row variation. Comparison of electromyographic activation of the major pectoral clavicular portion between horizontal bench press and barbell pullover exercises (mean and SD). Exercise: From the starting position move your outstretched arms holding the. A classic push/pull superset would be the barbell bench press paired up with the barbell bent-over row. Starting position: Choose the appropriate weight matching your fitness level. Keep your legs extended throughout and do not let your back round forward. Keep your arms straight, keep your chest out, and lift your torso until you’re sitting straight up. I love antagonist supersets that train opposing muscle groups in the same plane of motion. Lie on your back with your legs straight, holding a barbell overhead with your hands about shoulder-width apart. Check out this classic superset workout to improve your pushing and pulling strength, then cap it off with the bro superset for arms: 1. ![]() Supersets make your training more efficient, more effective, and a lot more fun. Benefits Variations Common Mistakes Safety and Precautions Also Known As: Lying pullover, chest pullover, pullover Targets: Chest and back Equipment Needed: Weight bench, dumbbell Level: Intermediate Dumbbell pullovers build your chest and lats (the muscles in the middle-to-lower back). |
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