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Simple and Quick Dumbbell Arm Workout

Someone recently wrote to me about different training techniques and touched on one I’ve known for a while now and recently revisited. If you’re at all familiar with Steve Holman and Jonathan Lawson from the old Ironman Magazine days you’ll know they popularized the POF system. That is the Positions of Flexion training technique.

I remember using POF for many years during my competitive days. I liked the fact that I could organize my training pretty easily around it and I didn’t need a ton of volume to get great results. Let’s break down this oldie but goody technique and then plan out a quick, but very effective arm workout around it.