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The ONLY Way to Wider Biceps (SCIENCE BASED)

Video vocabulary

round

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US / raʊnd /

UK / raʊnd /

A1
  • adjecitve
  • Being in the shape of a circle or ball
  • Consisting of curved and not straight lines
  • Somewhat fat or curved in physical appearance
  • Being a whole number, not a fraction, decimal
  • adverb
  • From beginning to end (e.g. of the year)
  • noun
  • One of the three-minute periods in boxing
  • Drinks bought by one person for a group
  • Series regular visits, routes, or stops at places
  • Single shot or bullet fired from a gun
  • An object with a circular shape
  • One stage in a series of games, e.g. football
  • One's turn in a game such as cards
  • preposition
  • Going around
  • verb
  • To cause or make a circular or curved shape
  • To go or pass around the bend or corner
  • To change from a fraction to nearest whole number

same

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US / seɪm /

UK / sem /

A1
  • adjecitve
  • Being equal in quality and amount
  • Identical; not different
  • Not changing; constant

neutral

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US / ˈnju:trəl /

UK / ˈnu:trəl /

B1
  • adjecitve
  • Something with pH value of 7
  • Having no positive or negative electrical charge
  • Not supporting either side in a war, etc.
  • Not taking either side in a debate; not involved
  • noun
  • Color that is dull and not bright, such as gray
  • The rest position for gears in a car or vehicle
  • Person/country not supporting a side in a war, etc.

video

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US / 'vɪdɪəʊ /

UK / ˈvɪdiˌo /

A2
  • adjecitve
  • Of a moving film, with sound
  • noun
  • Recording capturing action with sound
  • verb
  • To make a moving film of, with sound

maybe

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US / ˈmeɪbi /

UK / ˈmebi /

A1
  • adverb
  • Possibly but not certainly; perhaps

helpful

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US / ˈhelpfl /

UK / ˈhɛlpfəl /

A2
  • adjecitve
  • Doing things that help someone

quite

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US / kwaɪt /

UK / kwaɪt /

A1
  • adverb
  • Not very; fairly
  • Very; In a complete or total manner

calm

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US / kɑ:m /

UK / kɑm /

A2
  • adjecitve
  • Without wind or storm; quiet; peaceful
  • Relaxed and not worried or angry
  • verb
  • To make or become relaxed and not worried or angry

perform

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US / pə'fɔ:m /

UK / pɚˈfɔrm /

A1
  • verb
  • To carry out an action well or successfully
  • To entertain an audience by dancing, singing etc.

withstand

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US / wɪðˈstænd /

UK / wɪθˈstænd, wɪð- /

B1
  • verb
  • To remain unaffected by something or someone

overload

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US / ˌəʊvə'ləʊd /

UK / ˌovɚˈlod /

B2
  • noun
  • Too much of something
  • verb
  • To make a machine work too hard so it might break
  • To cause someone or something to work too hard
  • To put too much weight on a thing so it may break

give

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US / ɡɪv /

UK / ɡɪv /

A1
  • noun
  • Degree of flexibility in something, a material
  • verb
  • To hand over or present something to someone
  • To cause someone to have or experience something

repetition

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US / ˌrepəˈtɪʃn /

UK / ˌrɛpɪˈtɪʃən /

A2
  • noun
  • When something occurs again
  • Saying something again

can

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US / kæn /

UK / kən,kæn /

A1
  • noun
  • A metal container for storing food
  • other
  • Able to; have the skill to; have the time to
  • verb
  • To have permission to
  • To be possible to do
  • To preserve food by sealing it in a metal container

angle

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US / ˈæŋgl /

UK / ˈæŋɡəl /

B1
  • noun
  • Place where two lines or surfaces meet

would

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US / wʊd /

UK / wʊd /

A1
  • other
  • Used to indicate something imagined
  • Used to ask or request something politely
  • Verb used to indicate possibility, request etc.
  • Used to indicate a preference
  • Used to indicate a reaction
  • Indicates something that occurred repeatedly
  • Used to indicate willingness or ability to do

wide

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US / waɪd /

UK / waɪd /

A1
  • adjecitve
  • Having a great distance from one side to the other
  • adverb
  • Fully; completely

whether

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US / ˈweðə(r) /

UK / ˈhwɛðɚ, ˈwɛð- /

A1
  • conjunction
  • If something will happen or not

alternate

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US / ɔ:lˈtɜ:nət /

UK / ˈɔ:ltərnət /

B2
  • verb
  • To follow one thing after another repeatedly

weight

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US / weɪt /

UK / wet /

A2
  • noun
  • How heavy something is
  • Metal object to measure how heavy something is
  • Importance, power, and influence person, thing has
  • A source of worry, sadness, or emotional stress

decent

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US / ˈdi:snt /

UK / ˈdisənt /

B1
  • adjecitve
  • Being fairly good; acceptable

not

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US / nɒt /

UK / nɑt /

A1
  • adverb
  • Word indicating the negative
  • (Used to form the negative of verbs)

now

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US / naʊ /

UK / naʊ /

A1
  • adverb
  • At the present time or moment
  • Right away or in the next possible moment
  • Used to refer to something that just happened
  • Time between the present and a moment in the past
  • conjunction
  • Resulting from or because of something

slow

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US / sləʊ /

UK / sloʊ /

A1
  • adjecitve
  • Lacking activity, busyness or excitement
  • (Clock) showing time earlier than the actual time
  • Having difficulty understanding simple things
  • Moving or happening without speed; not fast
  • verb
  • To move, with less speed than before
  • To move or go without much speed

really

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US / ˈri:əli /

UK / ˈriəˌli, ˈrili /

A1
  • adverb
  • Used to stress something that is said; definitely
  • In a true or accurate manner
  • Very

deliver

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US / dɪ'lɪvə(r) /

UK / dɪˈlɪvɚ /

A2
  • verb
  • To give birth to a child; help a woman give birth
  • To save someone from a problem or crisis
  • To keep a promise; do what you say you would
  • To present something to a group, as a speech
  • To take something to a person or place

substitute

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US / 'sʌbstɪtju:t /

UK / ˈsʌbstɪˌtut, -ˌtjut /

B2
  • noun
  • A person or thing acting in place of another
  • verb
  • To perform the tasks instead of someone else
  • To replace one person or thing for another

want

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US / wɔnt /

UK / wɑnt, wɔnt /

A1
  • noun
  • Something you desire or wish for
  • State or condition of poverty
  • verb
  • To desire or wish for something; hope for a thing

good

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US / ɡʊd /

UK / ɡʊd /

A1
  • adjecitve
  • Proper, appropriate or right
  • (Of an amount) enough; plenty
  • Excellent; high quality
  • Acting well or properly; of moral character
  • In a positive or happy emotional state
  • noun
  • Advantage or benefit

involve

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US / ɪn'vɒlv /

UK / ɪnˈvɑlv /

A2
  • verb
  • To have or be included as a part of something

expect

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US / ɪk'spekt /

UK / ɪkˈspɛkt /

A1
  • verb
  • To believe something is probably going to happen

fix

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US / fɪks /

UK / fɪks /

A2
  • noun
  • Answer to a problem
  • verb
  • To arrange or prepare something
  • To attach something so it will not move or change
  • To dishonestly arrange the result of a game
  • To make an animal unable to produce young
  • To make something whole or able to work again

subscribe

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US / səb'skraɪb /

UK / səbˈskraɪb /

B1
  • verb
  • To regularly pay to receive a service

but

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US / bət /

UK / bʌt,bət /

A1
  • conjunction
  • Used before you say something different, opposite

halfway

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US / ˌhɑ:fˈweɪ /

UK / ˌhæfˈweɪ /

B2
  • adverb
  • A middle point between two extremes

especially

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US / ɪˈspeʃəli /

UK / ɛˈspɛʃəli, ɪˈspɛʃ- /

A1
  • adverb
  • More than usual; extremely

forearm

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US / 'fɔ:rɑ:m /

UK / fɔrˈɑrm, for- /

C1
  • noun
  • Lower part of your arm attached to your hand

towards

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US / tə'wɔ:dz /

UK / 'təuədz, twɔ:dz /

A1
  • preposition
  • In the direction of someone or something

after

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US / 'ɑ:ftə(r) /

UK / ˈæftɚ /

A1
  • adverb
  • Later than another time, or behind something
  • conjunction
  • Following something before
  • preposition
  • When an event happened or time has passed

peak

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US / pi:k /

UK / pik /

B1
  • noun
  • Part of a cap that sticks out over your eyes
  • The very top of a mountain
  • State when something is at its best
  • Time or point when the highest level occurs
  • verb
  • To reach the highest or best point

science

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US / 'saɪəns /

UK / ˈsaɪəns /

A2
  • noun
  • Study of the physical world, based on facts

here

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US / hɪə(r) /

UK / hɪr /

A1
  • adverb
  • In this place; at this location, position or time

unquote

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US / ˈʌnˈkwəut /

UK / ʌnˈkwot /

B2
  • verb
  • To remove the quotation marks from

will

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US / wɪl /

UK / wɪl /

A1
  • noun
  • Desire or choice of someone
  • Document saying who gets your money when you die
  • Strong desire to do something; determination
  • Desire to do something; strong wish to do
  • other
  • Used with verbs to express the future
  • verb
  • To leave property to someone after your death
  • To use mental effort to make something happen
  • Am (is, are) likely to do
  • To influence someone to do something
  • To make something happen by strongly wanting it

inside

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US / ˌɪn'saɪd /

UK / ɪnˈsaɪd, ˈɪnˌsaɪd /

A2
  • adjecitve
  • Being in something
  • Being in a building
  • adverb
  • Into a house; indoors
  • noun
  • Inner part or surface of something

point

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US / pɔɪnt /

UK / pɔɪnt /

A1
  • noun
  • An item to be discussed
  • Small spot or dot
  • Fact or detail
  • Feature of something
  • The size of the text on a page or screen
  • A certain time or stage in a process
  • Certain position in time or space
  • Idea or fact you try to convince people about
  • Measurement of scores in a game, sport
  • Sharp end of something, e.g. a pen or pin
  • verb
  • To face a certain direction, e.g. north
  • To indicate something with your finger to others

should

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US / ʃʊd /

UK / ʃʊd /

A1
  • other
  • Used to indicate what is proper or reasonable

continue

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US / kən'tɪnju: /

UK / kənˈtɪnju /

A1
  • verb
  • To do something without stopping, or after pausing
  • To start doing again after a break, pause, or stop

thick

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US / θɪk /

UK / θɪk /

A2
  • adjecitve
  • Difficult to see through, as fog
  • Full of (people, etc.)
  • (Of a liquid) that moves or pours slowly
  • Stupid; not smart
  • (Of person's accent) hard to understand
  • Having a large distance between two surfaces

marker

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US / ˈmɑ:kə(r) /

UK / ˈmɑ:rkə(r) /

B1
  • noun
  • Something that is easy to recognize or identify
  • Thick pen used for writing, e.g. on boards

matter

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US / 'mætə(r) /

UK / ˈmætɚ /

A1
  • noun
  • Material all things are made of that fills space
  • Problem or reason for concern
  • verb
  • To be of great importance; to count

width

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US / wɪdθ /

UK / wɪdθ, wɪθ, wɪtθ /

A1
  • noun
  • Distance from one side of something to the other
  • Piece of cloth that has been measured and cut

flexion

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US / ˈflekʃn /

UK / ˈflɛkʃən /

A1
  • noun
  • State of being flexed (as of a joint)deviation from a straight or normal courseact of bending a join

guess

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US / ɡes /

UK / ɡɛs /

A1
  • noun
  • Answer given when you don't know if it is correct
  • verb
  • To give an answer without knowing if it is correct

past

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US / pɑ:st /

UK / pæst /

A2
  • adjecitve
  • No longer current or new
  • adverb
  • So as to go beyond, or further than something
  • noun
  • Time that existed before now, e.g. long ago
  • preposition
  • After a particular time
  • At a later point in distance; beyond

wrist

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US / rɪst /

UK / rɪst /

A2
  • noun
  • Part where your hand joins your arm

area

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US / 'eərɪə /

UK / ˈɛriə /

A1
  • noun
  • Amount of measured space
  • A specific section or space; part of a region
  • A subject or field of study

use

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US / ju:s /

UK / ju:s /

A1
  • noun
  • Ability to employ something
  • Need to enable it to work
  • Permission to do something with something
  • Act of spending money
  • Operation of a machine for its function
  • verb
  • To have; to eat, drink, consume etc.
  • To need to operate or work
  • To operate a machine, e.g. a computer
  • To treat a person badly
  • To do something with, for a task or purpose

too

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US / tu: /

UK / tu /

A1
  • adverb
  • In addition, also; with emphasis
  • Say that something is more than you want

once

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US / wʌns /

UK / wʌns /

A1
  • adverb
  • One time; one instance
  • At a time in the past
  • conjunction
  • When; as soon as

exactly

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US / ɪgˈzæktli /

UK / ɪɡˈzæktli /

A1
  • adverb
  • No more and no less than; precisely

position

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US / pəˈzɪʃn /

UK / pəˈzɪʃən /

A1
  • noun
  • Person's opinion or attitude about something
  • Specific location where someone or something is
  • Where you play or your role on a sports team
  • Person's job or status level
  • Set of conditions affecting what you can (not) do
  • verb
  • To put in a particular location or direction

actually

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US / ˈæktʃuəli /

UK / ˈæktʃuəli /

A1
  • adverb
  • Used to add new (often different) information

sure

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US / ʃʊə(r) /

UK / ʃʊr /

A1
  • adjecitve
  • Having no doubts about something
  • Have confidence in your own words or actions
  • Firmly established or held; being firm or stable
  • Being correct or true
  • adverb
  • What you say to agree willingly

crossover

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US / 'krɒsəʊvə(r) /

UK / ˈkrɔsˌovɚ, ˈkrɑs- /

C2
  • noun
  • The use of a new style (especially in pop music)

try

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US / traɪ /

UK / traɪ /

A1
  • noun
  • Act of putting the ball over the rugby goal line
  • verb
  • To make an effort, to attempt to do something
  • To examine someone or something in a court of law
  • To test to see if it is good or you like it
  • To make a person go through hardship; test
  • To examine something to see if it works

probably

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US / ˈprɒbəbli /

UK / ˈprɑbəbli /

A1
  • adverb
  • That is likely to happen or be true

either

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US / ˈaɪðə(r) /

UK / ˈiðɚ, ˈaɪðɚ /

A1
  • adjecitve
  • One of two (used when there is a choice of two)
  • adverb
  • (After negative statements) likewise, in addition
  • conjunction
  • Used as the first of two connected things
  • determiner
  • Used as the first of two connected things
  • pronoun
  • The one or the other

imagine

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US / ɪ'mædʒɪn /

UK / ɪˈmædʒɪn /

A1
  • verb
  • To think creatively about; form mental picture of

true

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US / tru: /

UK / tru: /

A1
  • adjecitve
  • Agreeing with the facts; not false; real or actual

action

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US / 'ækʃn /

UK / ˈækʃən /

A2
  • noun
  • Something that a person or thing does
  • verb
  • To act to do something

isometrically

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US / /

UK / /

A1
  • adverb

impact

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US / 'ɪmpækt /

UK / ˈɪmˌpækt /

A2
  • noun
  • A striking effect or result to hit with force
  • Very strong influence
  • Act or force of one thing hitting something else
  • verb
  • To hit or strike someone or something with force

force

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US / fɔ:s /

UK / fɔrs, fors /

A1
  • noun
  • Group of persons trained for military action; army
  • Pressure; attraction
  • The use of physical strength/violence to persuade
  • verb
  • To use physical strength or violence to persuade

anatomically

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US / ˌænə'tɒmɪklɪ /

UK / ˌænə'tɒmɪklɪ /

A1
  • adverb
  • Concerning anatomy

directly

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US / dəˈrektli /

UK / dɪˈrɛktli, daɪ- /

A2
  • adverb
  • In a frank and honest way
  • Right away; immediately

least

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US / li:st /

UK / list /

A1
  • adverb
  • In the smallest or lowest way
  • noun
  • Something that is of the lowest or smallest degree

lack

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US / læk /

UK / læk /

A2
  • noun
  • The state of not having or not having enough of
  • A shortage of something
  • verb
  • To not have, or not have enough, of something

decrease

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US / dɪˈkri:s /

UK / dɪˈkris /

B1
  • noun
  • Amount by which something has been reduced
  • verb
  • To reduce the size, amount or number of something

variation

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US / ˌveəriˈeɪʃn /

UK / ˌvɛriˈeʃən, ˈvær- /

A2
  • noun
  • Something almost the same as another but different
  • Music played with a different tune from another

bicep

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US / baɪ'sep /

UK / baɪ'sep /

C2
  • noun
  • Muscle of the front upper arm

like

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US / laɪk /

UK / laɪk /

A1
  • adjecitve
  • Being equal in status or kind to something else
  • Similar; the same
  • adverb
  • For example
  • preposition
  • Used as a filler; used to ad emphasis
  • In a way similar to the way something is done
  • Such as; for example
  • verb
  • To want to
  • To find something pleasing; to prefer something

hard

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US / hɑ:d /

UK / hɑː(r)d /

A1
  • adjecitve
  • Difficult to do; difficult to understand
  • (Of facts) not able to be misunderstood; clear
  • (Of alcohol) strong
  • Involving or requiring lots of work, effort, care
  • Being full of pain, trouble, and problems
  • Strong
  • (Of edge) clear; sharp
  • Difficult to bend, break or cut; solid
  • adverb
  • With lots of force, power, or impact

even

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US / 'i:vn /

UK / ˈivən /

A1
  • adjecitve
  • Being equal in influence, power, possibility etc.
  • Being divided equally or fairly
  • (Of teams/contest) with similar chances of success
  • Smooth, level, or regular
  • Can be divided by 2; ending in 2, 4, 6, 8, or 0
  • At a regular, equally steady manner
  • Remaining steady and unchanging
  • adverb
  • (When this is surprising) as well; too
  • (Used to compare two things/stress the difference)
  • verb
  • To make something level; to flatten
  • To make something equal

locate

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US / ləʊ'keɪt /

UK / ˈloˌket,loˈket /

A2
  • verb
  • To find exactly where something is positioned
  • To put something in a new place

then

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US / ðen /

UK / ðɛn /

A1
  • adverb
  • A time that is not now
  • Following another thing in time or arrangement
  • Following on reasonably from what was just stated
  • At that time, not now

stay

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US / steɪ /

UK / ste /

A1
  • noun
  • Legal order to stop or delay an action
  • Strong rope or wire that supports a ship's mast
  • Period of time spent living in or visiting a place
  • verb
  • To keep trying without giving up
  • To remain in the same place and not move away
  • To spend time visiting a place or someone's home

case

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US / keɪs /

UK / kes /

A1
  • noun
  • Container used to carry things, e.g. clothes
  • Set of facts about a crime
  • Set of facts about an event
  • Example or instance of something
  • verb
  • To find out about a place, as in planning to steal

that

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US / ðæt /

UK / ðæt, ðət /

A1
  • adjecitve
  • The person or thing being talked about
  • Used to identify something both the speakers know
  • adverb
  • Used to reinforce adjectives and adverbs
  • To such a degree
  • conjunction
  • Used to connect a noun clause
  • Used to introduce an adverbial clause
  • Used to introduce a noun clause
  • determiner
  • Used as a noun to refer to something
  • pronoun
  • Referring an object far away
  • Used to refer to the relative pronoun ‘which’

skip

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US / skɪp /

UK / skɪp /

B2
  • noun
  • Very large waste disposal bin
  • verb
  • To move forward by taking fast steps and jumps
  • To not do something expected or required
  • To move rapidly, from one topic to another

about

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US / ə'baʊt /

UK / əˈbaʊt /

A1
  • adverb
  • To be ready to; going to
  • Nearly; approximately; roughly
  • Near; next to; close to
  • In every direction; in the area of
  • preposition
  • Concerning or of (a topic)

curl

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US / kɜ:l /

UK / kɚrl /

B2
  • noun
  • Something that has the shape of a curve or ring
  • verb
  • To form something into a round or curved shape
  • To become curved around the edges

own

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US / əʊn /

UK / on /

A1
  • adjecitve
  • Belong to oneself
  • determiner
  • Yours, his, hers, etc.; not belonging to another
  • pronoun
  • (Something) belong to myself
  • verb
  • To have something as your property

get

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US / ɡet /

UK / ɡɛt /

A1
  • verb
  • To become affected by illness or disease
  • To begin to feel or understand an emotion or idea
  • To send or bring someone or something home, etc.
  • To go somewhere to obtain something
  • To (cause to) do a particular thing
  • To obtain, receive or be given something
  • To currently have
  • To prepare for use
  • To understand something being said or read

what

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US / wɒt /

UK / hwɑt, hwʌt, wɔt, wʌt,hwət, wət /

A1
  • pronoun
  • Thing or things that; the same kind as
  • Used to emphasize something you are about to say
  • adjecitve
  • Used to refer to a particular amount, or number
  • Used to place emphasis on a particular quality
  • adverb
  • To a certain degree
  • determiner
  • Question words used for asking for information
  • exclamation
  • Used to express excitement, shock, or surprise
  • Used to ask people to repeat something they said

hit

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US / hɪt /

UK / hɪt /

A1
  • noun
  • A planned killing, usually for money
  • Song, movie etc. that is successful
  • When someone strikes someone or something
  • Time when a player makes contact with the ball
  • Time when a website is accessed
  • verb
  • To have a negative impact on a person/place/thing
  • To press something, such as a button or switch
  • To suddenly realize the importance of something
  • To move your hand, a bat, etc. against with force
  • To fight, attack or damage something or someone
  • To arrive at a specific place, level, or goal
  • To make contact with the ball in a game or sport

grab

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US / ɡræb /

UK / ɡræb /

A2
  • verb
  • To take and hold something quickly

right

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US / raɪt /

UK / raɪt /

A1
  • adjecitve
  • Correct or true
  • The south side of you looking at the rising sun
  • adverb
  • Exactly in a place or time
  • Being appropriate for a particular event
  • In a straight or direct manner
  • noun
  • Something you are legally or morally allowed to do
  • Ideal of what is just and good
  • Political view based on conservatism
  • verb
  • To fix something previously wrong or unjust
  • To make upright, as a boat that has turned over

people

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US / 'pi:pl /

UK / ˈpipəl /

A1
  • noun
  • Persons sharing culture, country, background, etc.
  • Men, Women, Children

find

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US / faɪnd /

UK / faɪnd /

A1
  • noun
  • Object discovered by chance
  • Things that have been discovered from searching
  • verb
  • To become aware of something that is happening
  • To discover or meet by chance
  • To decide if someone is guilty of a crime, or not
  • To learn through study, research, or effort
  • To discover something by looking for it

chest

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US / tʃest /

UK / tʃɛst /

A2
  • noun
  • Strong, lidded container for storing things
  • Front of the body between neck and stomach

portion

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US / 'pɔ:ʃn /

UK / ˈpɔrʃən, ˈpor- /

B1
  • noun
  • Serving of food that is intended for one person
  • Part of something shared that belongs to a whole
  • verb
  • To separate something to divide among people

mean

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US / mi:n /

UK / min /

A1
  • adjecitve
  • Being good at
  • Nasty; unkind
  • Not liking to spend money; cheap; stingy
  • noun
  • Average of a set of numbers
  • verb
  • To express a particular idea or thought
  • To intend to do something in particular
  • To have a particular meaning or value

again

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US / ə'ɡen /

UK / əˈɡɛn /

A1
  • adverb
  • One more time, once more

great

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US / ɡreɪt /

UK / ɡret /

A1
  • adjecitve
  • Very large in size
  • Very important
  • Very good; fantastic; wonderful
  • adverb
  • Very good; better than before
  • noun
  • Successful and well-admired person

drag

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US / dræɡ /

UK / dræɡ /

A2
  • noun
  • Force of air pushing back against a plane car etc.
  • Boring or annoying thing/activity
  • verb
  • To reluctantly move or go somewhere
  • To feel that progress or time is moving slowly
  • To pull something heavy or difficult along the ground

first

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US / fɜ:st /

UK / fɚst /

A1
  • adjecitve
  • 1st; Coming before all others in time or place
  • noun
  • Something that has not happened before
  • Position of the winner of a competition

whenever

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US / wenˈevə(r) /

UK / hwɛnˈɛvɚ /

A1
  • adverb
  • At any or every time that

down

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US / daʊn /

UK / daʊn /

A1
  • adjecitve
  • Being sad, sick, or unhappy
  • Not operating, working, or functioning as expected
  • adverb
  • In a sitting or lying position
  • Towards or on the ground, floor, or bottom
  • Written or copied onto a piece of paper or book
  • noun
  • A period of play in American Football
  • The soft, smooth hairs that cover a bird's body
  • preposition
  • Along something's path, course, or direction
  • Going from a higher position to a lower position
  • verb
  • To eat or drink very quickly and without stopping

solve

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US / sɒlv /

UK / sɑ:lv /

A2
  • verb
  • To figure out a way to handle a difficult problem

include

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US / ɪnˈklu:d /

UK / ɪnˈklud /

A1
  • verb
  • To make someone, something part of a group

week

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US / wi:k /

UK / wik /

A1
  • noun
  • Period of seven days from Sunday to Saturday

type

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US / taɪp /

UK / taɪp /

A1
  • noun
  • Printed letters or blocks used for printing them
  • Group of things or people sharing common features
  • verb
  • To identify something belonging to a group
  • To write by touching keys on a keyboard

incident

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US / ˈɪnsɪdənt /

UK / ˈɪnsɪdənt /

A2
  • noun
  • Event, usually unusual or important; accident

contraction

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US / kənˈtrækʃn /

UK / kənˈtrækʃən /

B2
  • noun
  • Process of becoming smaller in length/size
  • Involuntary, often painful tightening of a muscle
  • Shortened form of words by omitting letters

with

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US / wɪð /

UK / wɪð, wɪθ /

A1
  • preposition
  • As an employee of a certain company
  • Against something or someone
  • By using something as a means
  • Due to; because of
  • Including
  • Possessing as a feature
  • Related to
  • (Of the manner/attitude by which you do something)
  • Used to express that people or things are together

flex

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US / fleks /

UK / flɛks /

B2
  • verb
  • To move a part of the body to stretch muscles

pronate

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US / 'prəʊneɪt /

UK / 'proʊneɪt /

A1
  • adjecitve
  • (Hand) palm is directed down

hear

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US / hɪə(r) /

UK / hɪr /

A1
  • verb
  • To be aware of sound; to perceive with the ear
  • To be told or find out information or facts
  • To consider or listen to a court case

moment

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US / 'məʊmənt /

UK / 'moʊmənt /

A1
  • noun
  • Very short or brief period of time
  • A particular period in time

ninety

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US / 'naɪntɪ /

UK / ˈnaɪnti /

A1
  • number
  • 90

handle

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US / 'hændl /

UK / ˈhændl /

A2
  • noun
  • The part of a door you hold to open it
  • Thing you hold to carry or open a bag, pan etc.
  • verb
  • To cope with or take responsibility for
  • To control a machine, car etc.
  • To control or be controlled /used in a certain way
  • To deal with a particular situation/person; manage
  • To buy, sell, or move materials or goods
  • To hold, control, or use something with the hands
  • To touch objects with the hands to look at them

focus

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US / 'fəʊkəs /

UK / ˈfokəs /

A2
  • noun
  • Main purpose or center of interest or activity
  • verb
  • To see clearly by adjusting your eyes or a camera
  • To keep your attention, concentration on one thing

muscle

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US / 'mʌsl /

UK / ˈmʌsəl /

A2
  • noun
  • Physical power
  • Body tissue that moves parts of the body
  • verb
  • To use or muscles of force to get what you want

hand

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US / hænd /

UK / hænd /

A1
  • noun
  • Cards given to a player in a card game
  • Piece of a clock that points to the time
  • Someone who performs physical tasks or work
  • Body part at the end of a person's arm
  • Help for someone performing a particular action
  • Condition of having power or influence
  • Member of the crew of a ship
  • verb
  • To give something to someone personally

exercise

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US / 'eksəsaɪz /

UK / ˈɛksɚˌsaɪz /

A2
  • noun
  • Physical activity to increase health and strength
  • Set of questions in a text book
  • verb
  • To work out to become stronger and healthier
  • To retain your ability or practice your skills

mark

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US / mɑ:k /

UK / mɑrk /

A2
  • noun
  • Person's name
  • A dirty spot or line on something
  • Grade or score given for homework
  • Line or symbol made when writing
  • Particular point on a scale of measurement
  • Grade, such as a student receives in school
  • Stain or spot on something
  • Sign or symbol of a quality of feeling
  • Written sign or symbol
  • verb
  • To put a dirty spot or line on something
  • To give a grade for homework
  • To indicate something with a sign or symbol
  • To make or leave a visible sign of (path, etc.)
  • (Animals) to go to the toilet to show your area
  • To write or draw a line on something

diameter

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US / daɪˈæmɪtə(r) /

UK / daɪˈæmɪtɚ /

B1
  • noun
  • Distance across the center of an object

could

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US / kəd /

UK / kʊd /

A1
  • other
  • Past form of 'can' to mean have ability
  • Used to ask for something politely, or to offer

next

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US / nekst /

UK / nɛkst /

A1
  • adverb
  • The one that follows another in time or order
  • At a time or place directly after the present one
  • noun
  • The one that follows after
  • adjecitve
  • Immediately after the previous one
  • First occurrence after the present one

quickly

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US / ˈkwɪkli /

UK / ˈkwɪklɪ /

A1
  • adverb
  • Without taking a lot of time; fast

twelve

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US / twelv /

UK / twɛlv /

A1
  • number
  • 12

have

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US / həv /

UK / hæv /

A1
  • verb
  • To drink, smoke, eat or use something
  • To experience the effects of something
  • To organize an event, or join in an activity
  • To own, possess, or hold something
  • To cause to happen or produce a particular effect

know

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US / nəʊ /

UK / noʊ /

A1
  • verb
  • To be familiar with a person or place, thing
  • To feel sure or be convinced about something
  • To discover or be aware of something
  • To be able to distinguish
  • To have knowledge of things

accidental

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US / ˌæksɪˈdentl /

UK / ˌæksɪˈdɛntl /

A2
  • adjecitve
  • Unplanned; unexpected; happening by mistake

extra

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US / 'ekstrə /

UK / 'ekstrə /

A2
  • adjecitve
  • More than necessary; additional
  • noun
  • Items more than you need; additional items
  • Person who has a small part in a movie
  • Special version of a newspaper

sleeve

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US / sli:v /

UK / sliv /

A2
  • noun
  • Part of a garment covering the arm

end

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US / end /

UK / ɛnd /

A1
  • noun
  • The point where a process or activity stops
  • A point that marks the limit of something; finish
  • Goal or desired result
  • The tip, edge or limit of something
  • verb
  • To be the last part of something

hypertrophy

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US / haɪˈpɜːtrəfi /

UK / haɪˈpɜːrtrəfi /

A1
  • noun
  • Undergo hypertrophy

world

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US / wɜ:ld /

UK / wɜrld /

A1
  • noun
  • All the humans, events, activities on the earth
  • Political division due to some kind of similarity

ice

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US / aɪs /

UK / aɪs /

A1
  • noun
  • Frozen gas or liquid, esp. water
  • Sweet food made of frozen cream, or juices
  • verb
  • To make something cold by putting on frozen water
  • To spread a sweet and creamy substance on a cake

transition

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US / trænˈzɪʃn /

UK / trænˈzɪʃən, -ˈsɪʃ- /

B1
  • noun
  • Change from one state, movement, place to another
  • verb
  • To change state, movement, place, or subject

see

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US / si: /

UK / si /

A1
  • verb
  • To go on a date with someone
  • To predict whether something is, or will be true
  • To understand what someone says
  • To use your eyes to look at something
  • To visit a place often for sightseeing or pleasure
  • To visit or meet with someone
  • To find out by waiting or looking
  • To watch (a game, movie or TV show)

remember

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US / rɪ'membə(r) /

UK / rɪˈmɛmbɚ /

A1
  • verb
  • To give someone a gift, e.g. birthday, wedding
  • To hold a thought in your mind to not forget it
  • To bring a previous image or idea to your mind

injury

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US / 'ɪndʒərɪ /

UK / ˈɪndʒəri /

A2
  • noun
  • Physical or emotional harm or damage

before

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US / bɪˈfɔ:(r) /

UK / bɪˈfɔr,-ˈfor /

A1
  • adverb
  • At a time earlier than the present; previously
  • conjunction
  • In advance of something happening
  • preposition
  • In front of someone or something

problem

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US / ˈprɒbləm /

UK / ˈprɑbləm /

A1
  • adjecitve
  • Causing trouble
  • noun
  • Something difficult to deal with or causes trouble
  • Question to show understanding of a math concept

fashion

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US / 'fæʃn /

UK / ˈfæʃən /

A2
  • noun
  • Style of dress or activity popular at some time
  • Industry that creates new styles of clothes
  • Way of behaving; manner
  • Trend that is popular at a given time
  • Way of doing something; manner
  • verb
  • To make things into a particular shape

activation

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US / ˌæktɪ'veɪʃn /

UK / ˌæktɪ'veɪʃn /

B1
  • noun
  • Act of making something (e.g. a bomb) active

term

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US / tɜ:m /

UK / tɚm /

A1
  • noun
  • Conditions applying to an agreement, contract
  • Length of time something is expected to happen
  • Fixed period of weeks for learning at school
  • The (precise) name given to something
  • verb
  • To call; give a name to

less

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US / les /

UK / lɛs /

A1
  • adjecitve
  • Smaller in amount or degree
  • adverb
  • To a smaller degree
  • noun
  • A smaller amount
  • preposition
  • With the subtraction of

hammer

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US / ˈhæmə(r) /

UK / ˈhæmɚ /

B1
  • noun
  • Part of a gun that causes a bullet to shoot out
  • Heavy metal tool for hitting a nail into wood
  • verb
  • To bring severe damage, harm, or blame upon
  • To defeat someone easily and totally
  • To hit at repeatedly causing a lot of noise
  • To use a hammer to hit into a particular shape
  • To hit nails into something with a hammer

solution

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US / səˈlu:ʃn /

UK / səˈluʃən /

A2
  • noun
  • Mix of a liquid and a solid or a gas
  • Way to solve or deal with a problem

stress

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US / stres /

UK / strɛs /

A2
  • noun
  • Emphasis on part of a word or sentence
  • Pressure on something or someone
  • A state of mental tension, worry due to problems
  • verb
  • To emphasize one or more parts of a word, sentence
  • To put pressure on something or someone
  • To say your opinion strongly
  • To be in a state of mental tension due to problems

how

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US / haʊ /

UK / haʊ /

A1
  • adjecitve
  • To what degree? in what amount?
  • adverb
  • (Used to explain the way to do something)
  • exclamation
  • For what purpose or reason?
  • (Used to ask someone or something's condition)

easily

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US / ˈi:zəli /

UK / ˈizəli /

A1
  • adverb
  • Clearly; without doubt; certainly
  • Without difficulty

band

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US / bænd /

UK / bænd /

A1
  • noun
  • Group of people who work together e.g. play music
  • Thin piece of material that wraps around something
  • verb
  • To come together to work on a project
  • To tie things together using string or rope

the

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US / ðə /

UK / ðə /

A1
  • article
  • Used to refer to something already mentioned
  • Used to show there is only one of something
  • determiner
  • Used to describe all of a family

lead

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US / li:d /

UK / lid /

A1
  • adjecitve
  • Being the main part in movies or plays
  • noun
  • Wire for electricity, computer, etc.; cable
  • Information that could help to solve a crime
  • Main part in a play or movie
  • Heavy, gray metal element
  • Rope used to tie something to stop it escaping
  • Act of being at the front in a race or game
  • verb
  • To show the way or guide others
  • To be at the front of a race or game
  • To travel in front of; go in advance of others

also

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US / 'ɔ:lsəʊ /

UK / ˈɔlso /

A1
  • adverb
  • In addition; too; in a similar way

body

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US / ˈbɒd.i /

UK / ˈbɑdi /

A1
  • noun
  • An object distinct from other objects
  • A group of people involved in an activity together
  • Main part of something
  • A person's physical self

lucky

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US / 'lʌkɪ /

UK / ˈlʌki /

A1
  • adjecitve
  • Fortunate; having good things happen by chance

thickness

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US / ˈθɪknəs /

UK / ˈθɪknɪs /

A2
  • noun
  • Distance between the opposite edges of a thing

workout

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US / ˈwɜ:kaʊt /

UK / ˈwə:kˌaʊt /

B2
  • noun
  • Energetic exercise

bad

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US / bæd /

UK / bæd /

A1
  • adjecitve
  • Not good; wrong
  • Lacking in good morals; evil
  • No longer fresh; spoiled

half

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US / hɑ:f /

UK / hæf, hɑf /

A1
  • adjecitve
  • Not complete
  • adverb
  • Partly; somewhat
  • noun
  • One of two equal periods of game time in a sport
  • The part you get when one is divided into two;

able

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US / 'eɪbl /

UK / ˈebəl /

A2
  • adjecitve
  • Skilled; good at something
  • Having the ability to do something

one

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US / wʌn /

UK / wʌn /

A1
  • pronoun
  • You; we; people in general; someone
  • The thing or person previously referred to
  • adjecitve
  • Used to refer to people generally
  • Being a strong example of (something mentioned)
  • number
  • Number 1

entire

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US / ɪn'taɪə(r) /

UK / ɛnˈtaɪr /

A2
  • adjecitve
  • Complete or full; with no part left out; whole

other

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US / 'ʌðə(r) /

UK / ˈʌðər /

A1
  • adjecitve
  • A thing different from that mentioned
  • determiner
  • (Something) else; not the first (one)
  • pronoun
  • Being the one and only thing of that category

into

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US / 'ɪntə /

UK / ˈɪntu /

A1
  • preposition
  • Moving or going inside something
  • In the same direction as; in the direction of
  • So as to become; taking the state of

kind

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US / kaɪnd /

UK / kaɪnd /

A1
  • adjecitve
  • In a caring and helpful manner
  • friendly and considerate
  • noun
  • One type of thing

finger

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US / ˈfɪŋgə(r) /

UK / ˈfɪŋɡɚ /

A1
  • noun
  • One of the five long parts of the hand
  • verb
  • To touch something with the ends of the hands
  • To identify the person guilty of a crime

than

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US / ðən /

UK / ðən /

A1
  • conjunction
  • Used to compare two things that are not equal

pull

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US / pʊl /

UK / pʊl /

A1
  • noun
  • Act of breathing in smoke, as from a pipe
  • Force something has that draws other things to it
  • Using your hands to move something to you
  • verb
  • To breathe in smoke, as from a pipe
  • To hold something and move it toward you
  • To remove something by force

you

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US / jʊ /

UK / ju /

A1
  • pronoun
  • Person someone is speaking or writing to
  • Person or people in general

little

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US / 'lɪtl /

UK / ˈlɪtl /

A1
  • adjecitve
  • Being short in length of time
  • Not great in size, amount, or degree; small
  • Being very young or younger than others
  • adverb
  • By an amount or degree that is not very much
  • Not often; rarely
  • noun
  • A person's name

turn

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US / tɜ:n /

UK / tɚn /

A1
  • noun
  • Place where changing of direction happens
  • Your time or chance to perform a duty
  • Your chance to play or do in say a game
  • Unexpected change, as in the weather
  • verb
  • To become (a particular age)
  • To become a different quality, color, etc.
  • To change the direction of something, e.g. a car
  • To move in an opposite direction or position
  • To shape metal with a spinning tool

arm

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US / ɑ:m /

UK / ɑrm /

A1
  • noun
  • Part of your body from your shoulder to your hand
  • A branch of another object e.g. company
  • The side part of a chair where your arms go
  • The influence or power an authority has
  • verb
  • To activate a weapon or bomb for use
  • To give a gun or other weapon to a person or group

dedicate

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US / 'dedɪkeɪt /

UK / ˈdɛdɪˌket /

B1
  • verb
  • To state a person's name in book, song, in respect
  • To give your energy, time, etc. completely

make

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US / meɪk /

UK / mek /

A1
  • noun
  • Product made by a particular company; brand
  • verb
  • To arrange or prepare something e.g. dinner
  • To get to (a place) on time
  • To gain the status of (teacher, lawyer, etc.)
  • To create something by putting things together
  • To earn a certain amount of money at a job
  • To cause or force a person to do something
  • To cause something to happen or be formed

click

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US / klɪk /

UK / klɪk /

A1
  • noun
  • The sound a computer mouse makes when you press it
  • A short, slight, and sharp sound
  • verb
  • To work well with someone or something
  • To press a computer mouse
  • To make a short, slight, and sharp sound

mention

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US / 'menʃn /

UK / ˈmɛnʃən /

A2
  • noun
  • Act of referring to or talking about something
  • verb
  • To refer to or talk or write about something

quote

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US / kwəʊt /

UK / kwot /

A2
  • noun
  • Written statement of the cost of something
  • The (often wise or famous) words of another person
  • verb
  • To tell someone how much a task will cost
  • To repeat precisely what a person said or wrote

deep

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US / di:p /

UK / dip /

A1
  • adjecitve
  • Complex and important
  • Extreme or intense
  • Going far down from the surface
  • Low in pitch, as a sound
  • adverb
  • At a certain distance beneath the surface

intense

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US / ɪn'tens /

UK / ɪnˈtɛns /

A2
  • adjecitve
  • Very strong, great or extreme in degree

this

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US / ðɪs /

UK / ðɪs /

A1
  • adjecitve
  • Used to indicate something already been discussed
  • Used to indicate something happening around now
  • adverb
  • An indication by a physical motion or gesture
  • A specific amount of
  • determiner
  • Person, thing, or idea near you
  • pronoun
  • Person, thing that has already been discussed

simply

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US / ˈsɪmpli /

UK / ˈsɪmpli /

A1
  • adverb
  • In an easy or clear manner

path

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US / pɑ:θ /

UK / pæθ, pɑθ /

A2
  • noun
  • Method of living leading to a particular result
  • Track made with stones, by walking over the ground

effective

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US / ɪˈfektɪv /

UK / ɪˈfɛktɪv /

A1
  • adjecitve
  • Working efficiently to produce a desired result

within

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US / wɪˈðɪn /

UK / wɪðˈɪn, wɪθ- /

A1
  • adverb
  • Inside the limits of an area, time or range
  • preposition
  • From the inside of something

cool

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US / ku:l /

UK / kul /

A1
  • adjecitve
  • Steady and calm when facing difficulties
  • Almost cold; not warm or hot
  • Smart or stylish in a way (young) people admire
  • Unfriendly in an indirect way; distant
  • verb
  • To make something decrease in temperature
  • (Of an emotion, etc.) to become less strongly felt

begin

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US / bɪ'ɡɪn /

UK / ˈbeɡɪn /

A1
  • verb
  • To do the first part of an action; to start

load

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US / ləʊd /

UK / lod /

A2
  • noun
  • Large, often heavy, amount of a thing to be moved
  • A burden; heavy responsibility
  • Many or much of something; a lot of
  • Items that fill a truck, machine
  • verb
  • To put in items for use (e.g. bullets in a gun)

specifically

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US / spəˈsɪfɪkli /

UK / spəˈsɪfɪkli /

A2
  • adverb
  • As regards a particular thing; closely related to
  • In particular

necessarily

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US / ˌnesəˈserəli /

UK / ˌnɛsɪˈsɛrəli, -ˈsɛr- /

A2
  • adverb
  • In a way that is needed/required/is unavoidable

never

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US / 'nevə(r) /

UK / ˈnɛvɚ /

A1
  • adverb
  • Not ever; not at any time

chin

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US / tʃɪn /

UK / tʃɪn /

B2
  • noun
  • Part of your face below your mouth above your neck

pace

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US / peɪs /

UK / pes /

A2
  • noun
  • Rate of speed at which something moves or happens
  • Single step, often used to measure a distance
  • verb
  • To set and control your speed, as in a race
  • To walk with slow purposeful steps

control

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US / kən'trəʊl /

UK / kənˈtrol /

A1
  • noun
  • A device designed to operate a machine
  • Participant in experiment that is left untouched
  • Act to dominate or command; make manageable
  • A law limiting the growth or spread of something
  • A place which overseas or manages e.g. a factory
  • verb
  • To direct or influence the behavior of something

myself

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US / maɪˈself /

UK / maɪˈsɛlf /

A1
  • pronoun
  • The same person who did the action mentioned
  • My regular, usual, or healthy self

start

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US / stɑ:t /

UK / stɑrt /

A1
  • noun
  • First time or place that a thing exists; beginning
  • First opportunity to achieve something, e.g. a job
  • Sudden action or movement because you are scared
  • other
  • Beginning of something in place or time
  • verb
  • To do, be or happen for the first time; begin
  • To turn something on

situation

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US / ˌsɪtʃuˈeɪʃn /

UK / ˌsɪtʃuˈeʃən /

A1
  • noun
  • Place, position or area that something is in
  • Circumstance or condition surrounding an event
  • An unexpected problem or difficulty

responsible

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US / rɪ'spɒnsəbl /

UK / rɪˈspɑnsəbəl /

A2
  • adjecitve
  • Being the cause of something that has occurred
  • Having the duty of dealing with something
  • Able to be trusted to do what needs to be done

time

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US / taɪm /

UK / taɪm /

A1
  • noun
  • Speed at which music is played; tempo
  • Point as shown on a clock, e.g. 3 p.m
  • Number of hours, minutes needed to do something
  • Occasion when something happens
  • Period or occasion that something occurred
  • Period in history or the past
  • Something measured in minutes, hours, days, etc.
  • How long an event takes; duration
  • verb
  • To check speed at which music is performed
  • To choose a specific moment to do something
  • To measure how long an event takes, e.g. a race
  • To schedule something to occur at a specific moment

promise

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US / 'prɒmɪs /

UK / ˈprɑmɪs /

A1
  • verb
  • To say you will certainly do something

difference

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US / 'dɪfrəns /

UK / ˈdɪfərəns, ˈdɪfrəns /

A1
  • noun
  • A thing or issue that people do not agree about
  • Not of the same kind; unlike other things

grow

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US / ɡrəʊ /

UK / ɡro /

A1
  • verb
  • To get bigger and more mature; make plants do this
  • To improve; to develop better skills over time
  • To develop and become bigger or taller over time

those

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US / ðəʊz /

UK / ðoz /

A1
  • determiner
  • The people or things we are talking about
  • pronoun
  • The objects far from the speaker

range

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US / reɪndʒ /

UK / rendʒ /

A2
  • noun
  • Cooking stove with multiple burners
  • Given distance from a point; how far plane can fly
  • Large grassy area where cattle wander and feed
  • Group or chain of mountains
  • Set of things with something in common
  • Limits within which something extends or varies
  • A set of products, e.g. so that people can choose
  • verb
  • To cover an area from one point to another
  • To extend to or vary within given limits
  • To put things in a row or in line
  • To wander or explore

benefit

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US / 'benɪfɪt /

UK / ˈbɛnəfɪt /

A2
  • noun
  • Good result or effect, something advantageous
  • verb
  • To have a good effect or be helpful

pop

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US / pɒp /

UK / pɑp /

B2
  • adjecitve
  • Type of music or art popular with many people
  • noun
  • Sweet soda drink
  • verb
  • To cause something to open or burst suddenly
  • To go to or in a place for a brief period of time

well

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US / wel /

UK / wɛl /

A1
  • adjecitve
  • Being in a fortunate, good condition or state
  • Healthy and in good condition
  • adverb
  • In an acceptable, proper, or successful manner
  • In a complete, total, or full manner
  • A great and considerable degree
  • In a successful way, in a good or satisfactory way
  • exclamation
  • Used to begin or continue a particular statement
  • Used to show you want to start saying something
  • Used to express that you are waiting for a reply
  • You say this to change the topic of a conversation
  • Used to indicate you are making a final remark
  • noun
  • Long deep hole in the ground to get water
  • verb
  • To cause your eyes to fill with tears

much

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US / mʌtʃ /

UK / mʌtʃ /

A1
  • adjecitve
  • Very; to a high level or degree
  • adverb
  • A lot; large amount; a high degree of
  • Nearly; basically
  • On many occasions; often
  • noun
  • A large amount; a great quantity

overall

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US / ˌəʊvər'ɔ:l /

UK / ˈovɚˌrɔl /

A2
  • adjecitve
  • Viewed as a whole; in general, not as details

talk

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US / tɔ:k /

UK / tɔk /

A1
  • noun
  • Style of speaking
  • Discussion between two countries
  • Giving information in front of people; lecture
  • Saying things or ideas to someone with words
  • verb
  • To make a formal speech about something
  • To say things or ideas to someone with words

anatomy

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US / əˈnætəmi /

UK / əˈnætəmi /

B2
  • noun
  • Scientific study of the structure of (human) body

just

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US / dʒʌst /

UK / dʒʌst /

A1
  • adjecitve
  • Proper or appropriate; as is deserved
  • Doing or being what is right or fair
  • Legally correct; having enough evidence
  • adverb
  • Almost; nearly
  • Exactly at the time of
  • Exactly (the same as, like)

injure

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US / ˈɪndʒə(r) /

UK / ˈɪndʒɚ /

A2
  • verb
  • To do (usually physical) harm or damage to

through

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US / θru: /

UK / θru /

A2
  • adjecitve
  • having finished using or doing something
  • adverb
  • From the beginning of something until the end
  • preposition
  • Over, in, across an entire thing or place
  • Allowing you to pass between, or to
  • By a particular way or process; by the use of

workload

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US / ˈwɜ:kləʊd /

UK / ˈwɜ:rkloʊd /

C1
  • noun
  • Work you are expected to do in a specified time

notable

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US / ˈnəʊtəbl /

UK / ˈnoʊtəbl /

A2
  • adjecitve
  • Being famous or well-known
  • Deserving notice or mention; important

fact

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US / fækt /

UK / fækt /

A1
  • noun
  • Something that is known or proved to be true

for

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US / fə(r) /

UK / fɔr,fə /

A1
  • preposition
  • Used to show the purpose, or need of something

yourself

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US / jɔ:ˈself /

UK / jʊrˈsɛlf, jɔr-, jor-, jə- /

A1
  • pronoun
  • Reflexive form of 'you', used for an emphasis

soon

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US / su:n /

UK / sun /

A1
  • adverb
  • At a time not long from now

line

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US / laɪn /

UK / laɪn /

A1
  • noun
  • Border that divides two places or regions
  • Long crease in the skin, often from age
  • Mark that is long, straight and very thin
  • Row of words, letters or numbers that are written
  • Telephone connection
  • People waiting one behind the other; queue
  • Long thin wire, e.g. for electrical signal
  • verb
  • To put material along the inside of something

tension

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US / 'tenʃn /

UK / ˈtɛnʃən /

A2
  • noun
  • Feeling of anxiety and inability to relax
  • Degree to which something is stretched tight

rep

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US / rep /

UK / rɛp /

A2
  • noun
  • Short from of 'representative'
  • other

fully

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US / 'fʊlɪ /

UK / ˈfʊli /

A1
  • adverb
  • Completely or entirely

equation

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US / ɪˈkweɪʒn /

UK / ɪˈkweʒən, -ʃən /

B1
  • noun
  • Mathematical statement showing things to be equal
  • Complex set of different facts, ideas or issues

extend

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US / ɪkˈstend /

UK / ɪkˈstɛnd /

A2
  • verb
  • To offer something (help, friendship) to someone
  • To reach from one point to another
  • To straighten or stretch something out, e.g. leg
  • To make something last longer

shorten

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US / 'ʃɔ:tn /

UK / ˈʃɔrtn /

A2
  • verb
  • To make something, e.g. a skirt, shorter

middle

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US / 'mɪdl /

UK / ˈmidl /

A1
  • adjecitve
  • Equal distance from extremes
  • noun
  • Place that is halfway between two things

activity

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US / æk'tɪvətɪ /

UK / ækˈtɪvɪti /

A1
  • noun
  • An action or task, e.g. sports, washing clothes

very

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US / 'verɪ /

UK / ˈvɛri /

A1
  • adjecitve
  • Concerning a large degree or amount
  • adverb
  • A lot; much; many
  • Used to stress or emphasize a noun

way

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US / weɪ /

UK / we /

A1
  • adverb
  • Used to emphasize the amount of something
  • noun
  • Particular aspect of something being thought about
  • One of various choices that could be made
  • Particular existing condition or state
  • (Often long) distance or length of time
  • How something is done
  • Route to go to a place
  • Small street
  • Usual behavior, emotions or habits of someone

bit

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US / bɪt /

UK / bɪt /

A1
  • noun
  • Device put in a horse's mouth to control it
  • Small piece of something
  • verb
  • (E.g. of fish) to take bait and be caught

take

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US / teɪk /

UK / tek /

A1
  • noun
  • Filming of a single scene for TV or the movies
  • verb
  • To accept something that is offered
  • To use a method of traveling, e.g. a bus or train
  • To use a camera to make (a photo)
  • To pick up something and go away with it
  • To study a subject in school
  • To attempt to pass (an exam)
  • To require a certain amount of time, money, space

minimize

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US / 'mɪnɪmaɪz /

UK / ˈmɪnəˌmaɪz /

B1
  • verb
  • To make something seem small or less important

heavy

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US / 'hevɪ /

UK / ˈhɛvi /

A1
  • adjecitve
  • Greater in amount, degree, or severity than usual
  • Involving serious or strong emotions
  • Having a lot of weight

figure

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US / ˈfiɡə /

UK / ˈfɪɡjɚ /

A1
  • noun
  • Your body shape
  • Numbers in a calculation
  • Doll-like thing meant to represent a person
  • Picture or diagram giving information in a text
  • Person who is very important or famous
  • Shape of a person seen indistinctly or in outline
  • Amount that is expressed in numbers
  • verb
  • To appear in a game, play or event
  • To calculate how much something will cost
  • To understand after thinking; work out

build

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US / bɪld /

UK / bɪld /

A1
  • noun
  • Your physical shape; physique
  • verb
  • To establish e.g. a reputation, over time
  • To construct a house, office, factory

elbow

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US / 'elbəʊ /

UK / ˈɛlˌbo /

B2
  • noun
  • Middle part of the arm, which bends
  • verb
  • To push another person with the side of your arm

look

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US / lʊk /

UK / lʊk /

A1
  • noun
  • Person's beauty or physical attractiveness
  • Particular style of dress, clothes, or appearance
  • The way someone, something appears to be
  • Act of searching for or examining something
  • verb
  • To appear to be; seem

brachialis

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US / bˈreɪkjəlɪs /

UK / ˌbreɪkiˈælɪs /

A1
  • noun

top

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US / tɒp /

UK / tɑp /

A1
  • adjecitve
  • Being good or great; excellent
  • Being the most in degree or quality
  • noun
  • Item of clothing covering shoulders to waist, hips
  • A cover or lid
  • Part (e.g. road) that is the furthest away
  • Highest or upper part or point of something
  • Best or highest status or position
  • Flat upper surface or edge of an object
  • Child's toy that spins on its point
  • Upper section or leaves of fruits and vegetables
  • Winning in a sport or contest
  • verb
  • To be higher or larger than a specific value
  • To arrive at the highest point of something
  • To put a cover or layer or over something
  • To kill; murder
  • To hold the highest position on a list
  • To be more important, successful or better than
  • To beat someone or win at a game

fill

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US / fɪl /

UK / fɪl /

A1
  • noun
  • Act of filling; amount used to make something full
  • verb
  • To make something full
  • To move into all parts of an area
  • To repair a surface by adding a substance to it
  • To use (time); to do something during

gain

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US / ɡeɪn /

UK / ɡen /

A2
  • noun
  • An increase in something, such as weight
  • verb
  • To increase in something, such as weight
  • To get something wanted, needed or valued

main

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US / meɪn /

UK / men /

A1
  • adjecitve
  • Most important; most often used

hold

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US / həʊld /

UK / hold /

A1
  • noun
  • Section of a ship or plane used for storing things
  • Influence or power held over someone
  • Place of support for hands or feet when climbing
  • verb
  • To agree to keep something for someone
  • To have the capacity to support/contain something
  • To control an area and protect it from attack
  • To not allow someone to leave a place
  • To cause an event to happen at a place or time
  • To use hands or arms to carry or keep something
  • To have a specific quality or property
  • To keep an image, belief or feeling in your mind
  • To have or own something
  • To wait before being able to talk on the phone
  • To limit the movement of someone in a sport

modify

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US / ˈmɒdɪfaɪ /

UK / ˈmɑ:dɪfaɪ /

B1
  • verb
  • To make minor change to something

both

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US / bəuθ /

UK / boθ /

A1
  • determiner
  • Used to refer to two things at the same time
  • pronoun
  • Used to refer to two things at the same time

clearly

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US / ˈklɪəlɪ /

UK / ˈklɪrlɪ /

A1
  • adverb
  • In a way that is easy to understand; obviously

shoulder

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US / ˈʃəʊldə(r) /

UK / ˈʃoldɚ /

A2
  • noun
  • Part of the body where an arm attaches or joins
  • Meat that comes from an animal's upper front leg
  • Part of a shirt or coat that covers the shoulders
  • verb
  • To carry something around your neck
  • To push something using the top part of your arm
  • To accept a job or responsibility

they

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US / ðeɪ /

UK / ðe /

A1
  • pronoun
  • Two or more people, animals, or things

result

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US / rɪ'zʌlt /

UK / rɪˈzʌlt /

A2
  • noun
  • Something produced through tests or experiments
  • Final score of a competition, election or game
  • verb
  • To be the outcome of other causes and effects

drop

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US / drɒp /

UK / drɑp /

A1
  • noun
  • Distance between a higher and a lower level
  • Act of letting something fall (from your hand)
  • A decrease in quantity or quality; reduction
  • Tiny amount of liquid, with rounded bottom
  • verb
  • To drive someone to a place and then drive away
  • To let something fall from your hand
  • To fall or lie down quickly, as when shot
  • To decide to stop something e.g. a course)
  • To (cause to) reduce in quantity or quality

son

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US / sʌn /

UK / sʌn /

A1
  • noun
  • Male child; friendly way of addressing a boy

miss

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US / mɪs /

UK / mɪs /

A1
  • noun
  • Action of not hitting something or someone
  • Form of address to unmarried girl or woman
  • verb
  • To be absent
  • To fail to hit something e.g. a ball
  • To do without something
  • To fail to see or sense something
  • To fail to understand someone's message
  • To be too late to ride on something e.g. train
  • To feel you want to see someone who is not there

speed

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US / spi:d /

UK / spid /

A2
  • noun
  • How fast or slow something is or is done
  • verb
  • To move quickly when completing an action
  • To drive a vehicle faster than laws allow

change

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US / tʃeɪndʒ /

UK / tʃendʒ /

A1
  • noun
  • Exchange of one set of clothes for another
  • Money in the form of coins instead of paper
  • Money returned after giving too much
  • Act of making or becoming something else
  • verb
  • To exchange one set of clothes for another
  • To exchange one kind of money for another
  • To replace something with another thing
  • To make or become something else
  • To go from one train, bus, etc. and go to another

supinate

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US / ˈs(j)uːpɪneɪt /

UK / ˈsʊpənet /

A1
  • other
  • Turn (the hand or forearm) so that the back is downward or backward, or turn out

all

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US / ɔ:l /

UK / ɔl /

A1
  • adverb
  • Completely; totally
  • determiner
  • Being every one of something
  • pronoun
  • 100% of something; the complete amount

fast

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US / fɑ:st /

UK / fæst /

A1
  • adjecitve
  • In a way that is difficult to move or change
  • Moving or able to move quickly
  • Showing time that is later than the actual time
  • adverb
  • With a great deal of speed
  • noun
  • Period of time when a person chooses not to eat
  • verb
  • To refuse food for a long time

nice

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US / naɪs /

UK / naɪs /

A1
  • adjecitve
  • Being attractive or of high quality or value
  • Good or enjoyable
  • Being kind or friendly

regular

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US / ˈregjələ(r) /

UK / ˈrɛɡjəlɚ /

A2
  • adjecitve
  • Having an equal amount of space or time in between
  • Occurring or being done frequently
  • Being normal, usual, or average
  • noun
  • Customers who frequently visit a place
  • Soldier who has a permanent job in the army

work

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US / wɜ:k /

UK / wɚk /

A1
  • adjecitve
  • Activity completed in order to make money
  • noun
  • The product of some artistic or literary endeavor
  • Everything created by an author, artist, musician
  • Activity you do in order to make money
  • Place of employment
  • Final product or result of a some labor or effort
  • verb
  • To bring into a specific state of success
  • To be functioning properly, e.g. a car
  • To do your job in your company or workplace
  • To make an effort to do something
  • To operate a machine or device

mid

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US / mɪd /

UK / mɪd /

B2
  • adjecitve
  • At (or near) the middle point

show

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US / ʃəʊ /

UK / ʃo /

A1
  • noun
  • False display of love, emotion or action
  • An event for displaying or promoting goods
  • Play, opera or theater production
  • Presentation that is broadcast on TV or radio
  • verb
  • To be easily seen or displayed
  • To display your emotions or feelings
  • To let someone see something; display
  • To explain or teach how something is done
  • To lead someone somewhere; point them to something
  • To prove something to be true, correct
  • To reveal or allow something to be seen

assist

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US / əˈsɪst /

UK / əˈsɪst /

A2
  • verb
  • To help

contribution

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US / ˌkɒntrɪˈbju:ʃn /

UK / ˌkɑ:ntrɪˈbju:ʃn /

A2
  • noun
  • Helping a cause by giving money, things, services
  • Article published in magazine or newspaper
  • Regular payments to the government for a pension

unfortunate

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US / ʌnˈfɔ:tʃənət /

UK / ʌnˈfɔrtʃənɪt /

B1
  • adjecitve
  • Having bad luck; bringing a bad result

involvement

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US / ɪnˈvɒlvmənt /

UK / ɪnˈvɑːlvmənt /

B1
  • noun
  • Act or process of joining in a particular activity

introduce

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US / ˌɪntrəˈdju:s /

UK / ˌɪntrəˈdus, -ˈdjus /

A1
  • verb
  • To open an essay to set the scene
  • To guide or explain something, e.g. a town
  • To begin the use of a new thing or practice
  • To make someone known to another by name
  • To insert or put something inside another thing

notification

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US / ˌnəʊtɪfɪˈkeɪʃn /

UK / ˌnoʊtɪfɪˈkeɪʃn /

B2
  • noun
  • Act of giving formal or official information

hurt

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US / hɜ:t /

UK / hɚt /

A1
  • noun
  • Mental, emotional, or physical pain
  • verb
  • To cause pain, damage or injury

cable

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US / ˈkeɪbl /

UK / ˈkebəl /

B1
  • noun
  • Wire carrying electricity, TV signals, internet
  • verb
  • To transmit a message over a wire

bar

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US / bɑ:(r) /

UK / bɑ:r /

A2
  • noun
  • Piece of (soap, chocolate etc.)
  • Professional organization of lawyers and judges
  • String of musical notes
  • Place to meet friends and buy alcoholic drinks
  • Long solid round piece of metal shaped like a pipe
  • verb
  • To prevent entry, exit or an action

concentrically

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US / /

UK / /

C1
  • adverb
  • With a common center, e.g. some circles

back

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US / bæk /

UK / bæk /

A1
  • adjecitve
  • Farthest from the front e.g. in a classroom
  • adverb
  • Have returned to a place you were before
  • noun
  • The part of a chair that the upper body leans upon
  • Location at the rear of something
  • The reverse of side something
  • Area on the rear of your body
  • verb
  • To bet money on something
  • To go backwards in a car
  • To support and encourage someone or some cause

cross

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US / krɒs /

UK / krɔs, krɑs /

A2
  • adjecitve
  • Angry and upset
  • From one side of something to the other
  • noun
  • (Of animals) mixture of breeds in one animal
  • Person's name
  • verb
  • To put one thing over another e.g. arms
  • To breed one type of animal or plant with another
  • To not to agree with someone; oppose
  • To go from one side of something to the other
  • To meet at one point

pain

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US / peɪn /

UK / pen /

A1
  • noun
  • Strong feeling of hurt or discomfort
  • Something or someone that bothers or upsets you
  • verb
  • To cause someone to feel upset or worry

height

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US / haɪt /

UK / haɪt /

A2
  • noun
  • Distance of something from the bottom to the top

along

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US / əˈlɒŋ /

UK / əˈlɔ:ŋ /

A1
  • adverb
  • As a companion; taken with someone
  • preposition
  • At a point on a line

guy

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US / ɡaɪ /

UK / ɡaɪ /

A1
  • noun
  • Man; boy; any person

meet

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US / mi:t /

UK / mit /

A1
  • noun
  • Sporting competition e.g. swimming
  • verb
  • To provide something that is necessary
  • To come together at a certain time or place

underneath

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US / ˌʌndə'ni:θ /

UK / ˌʌndɚˈniθ /

B1
  • adverb
  • Hidden beneath the surface of something
  • On the lower side or bottom of something
  • preposition
  • Lower than, as in status; beneath
  • Located under or below something

lie

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US / laɪ /

UK / lai /

A2
  • noun
  • An untrue statement, when you know it is not true
  • verb
  • To be in a horizontal or flat position
  • To say something that you know is not true

help

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US / help /

UK / hɛlp /

A1
  • noun
  • Something given to enable a person to do something
  • Assistance given to someone in need
  • Someone who makes something easier or possible
  • verb
  • To act to enable a person to do something; assist
  • To make something better or less difficult

lot

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US / lɒt /

UK / lɑt /

A1
  • noun
  • What happens to a person in life from chance; fate
  • A group of people seen together
  • Item for sale at an auction
  • Small area of land used for a purpose e.g. parking

from

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US / frəm /

UK / frʌm, frɑm,frəm /

A1
  • preposition
  • Starting at a particular place, time or level

most

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US / məʊst /

UK / most /

A1
  • adverb
  • Very; extremely
  • Greatest possible degree
  • pronoun
  • Nearly all of something

sometimes

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US / ˈsʌmtaɪmz /

UK / ˈsʌmˌtaɪmz /

A1
  • adverb
  • Only at certain times; occasionally

maintain

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US / meɪn'teɪn /

UK / menˈten /

A2
  • verb
  • To keep saying something a certain way
  • To keep (machine) working by checking, repairing
  • To keep, exist or continue without changing

ten

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US / ten /

UK / tɛn /

A1
  • number
  • 10

base

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US / beɪs /

UK / bes /

A2
  • noun
  • Place military personnel live, train, and operate
  • Bottom part of an object that touches a surface
  • Unit of counting, e.g. 10 for counting
  • Most important idea or ingredient to add others
  • Origin or start from which something came
  • Main place where an organization or a person works
  • verb
  • To use as the starting point or origin for
  • To have as the main location for (company, etc.)

call

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US / kɔ:l /

UK / kɔl /

A1
  • noun
  • A order or request for action
  • The sound an animal makes, often when in danger
  • A correct prediction, e.g. a decision in a game
  • A short visit to a place or person
  • A decision by a referee or umpire in a game
  • verb
  • To make a request or order for action
  • (Animal) to make sounds to warn of danger
  • To announce the date of an election
  • To make a judgment about something
  • To give someone or something a name
  • To guess in advance the result or outcome
  • To visit a place or person for a short time
  • To phone someone
  • To speak, announce or shout in a loud voice

until

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US / ənˈtɪl /

UK / ʌnˈtɪl /

A1
  • conjunction
  • Up to; to a time when something happens
  • preposition
  • Before (a specific time)

over

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US / 'əʊvə(r) /

UK / ˈovɚ /

A1
  • adverb
  • Finished; no longer happening
  • Towards the ground/away from a standing position
  • noun
  • A set of six consecutive balls bowled in cricket
  • other
  • Finished
  • preposition
  • Showing the relation when a thing is above another
  • On or covering something
  • Above or across something
  • More than you need
  • From one side to the other
  • In the direction of; toward

shirt

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US / ʃɜ:t /

UK / ʃɜ:rt /

A1
  • noun
  • Light garment for upper body, with sleeves

out

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US / aʊt /

UK / aʊt /

A1
  • adverb
  • No longer stylish (e.g. fashion)
  • Away from home, business, or the usual place
  • In a direction/movement away from inside or center
  • noun
  • Act when a batter cannot continue playing
  • verb
  • To tell people a secret

literally

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US / ˈlɪtərəli /

UK / ˈlɪtərəli /

B1
  • adverb
  • So as to express the exact meaning of something
  • Used to say something is true, even if unlikely

completely

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US / kəmˈpli:tli /

UK / kəmˈpliːtli /

A1
  • adverb
  • In every way or as much as possible

put

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US / pʊt /

UK / pʊt /

A1
  • phrasal verb
  • to make a light stop shining by pressing or moving a switch
  • verb
  • To move or place a thing in a particular position
  • To rate something in importance or value
  • To write or say something in a certain manner

wave

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US / weɪv /

UK / wev /

A2
  • noun
  • Movement of sound, air or energy
  • Deep and strong emotion that is suddenly felt
  • Slightly curved shape in hair
  • Frequency of movement of objects together
  • Up and down movement of water in a lake or sea
  • Signal with your hand to say hello or goodbye
  • verb
  • To cause to move side to side or back and forth
  • To swing back and forth as a result of the wind
  • To move your hand or arm to say hello or goodbye

think

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US / θɪŋk /

UK / θɪŋk /

A1
  • verb
  • To have an idea about something without certainty
  • To have an idea, opinion or belief about something

front

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US / frʌnt /

UK / frʌnt /

A1
  • adjecitve
  • Opposite of back; the forward part of an object
  • noun
  • Behavior not showing a person's true feelings
  • Area where fighting in a war is happening
  • Place where air of different temperatures meets
  • verb
  • To have the forward part facing something
  • To lead a group of people, usually a band

come

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US / kʌm /

UK / kʌm /

A1
  • verb
  • To arrive at a place
  • (Of mail) to be delivered
  • To move toward someone; go with someone
  • To reach a certain point or state

channel

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US / 'tʃænl /

UK / ˈtʃænəl /

B1
  • noun
  • Long hole dug in the ground, e.g. to move water
  • TV or radio station or its programs
  • Method or way of sending or receiving information
  • Narrow passage through which water travels
  • Method or route used for sending or getting things
  • verb
  • To dig a long hole for carrying water
  • To send (e.g. money) to a certain place or person
  • To direct water or liquid through a passage
  • To direct energy or feelings into something

something

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US / ˈsʌmθɪŋ /

UK / ˈsʌmθɪŋ /

A1
  • adverb
  • In some degree or measure
  • noun
  • a person or thing of some value or consequence
  • pronoun
  • Thing that is not yet known or named
  • Approximately

where

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US / hwɛə /

UK / hwɛr, wɛr /

A1
  • conjunction
  • At or in the place which
  • In whatever place
  • pronoun
  • Word you use to ask the location of something

direct

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US / də'rekt /

UK / dɪˈrɛkt, daɪ- /

A2
  • adverb
  • Coming straight from something
  • verb
  • To tell someone in a very clear way to do something
  • To show the way by conducting or leading
  • To control the acting in a movie or play

grip

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US / ɡrɪp /

UK / ɡrɪp /

A2
  • noun
  • Strong understanding of an idea
  • Control over something or someone
  • Part of an object to help you hold onto it
  • Act of holding something firmly
  • other
  • Control over something or someone
  • verb
  • To hold someone's interest
  • To hold something in your hand very firmly

train

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US / treɪn /

UK / tren /

A1
  • noun
  • Line of people, animals moving the same direction
  • Vehicle that carries people and runs on rails
  • Long rear section of a (e.g. wedding) dress
  • Series of events happening one after another
  • verb
  • To teach a pet a behavior or a trick
  • To educate someone in something, e.g. medicine
  • To cause a plant to grow a certain way by cutting
  • To point a certain way or toward something
  • To practice to get better at a thing, e.g. sports

and

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US / ənd /

UK / ənd, ən,ænd /

A1
  • conjunction
  • Used to refer to two or more things
  • Plus; in addition; on top of that
  • Used to introduce an action that follows another

keep

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US / ki:p /

UK / kip /

A1
  • noun
  • Large, strong tower in the middle of a castle
  • Money spent on you so you can live in a place
  • verb
  • To continue doing something; not to stop
  • To stop balls going in a goal in sports
  • To not give back or return something
  • (Of food) to not spoil or not rot
  • To take possession of something to own, e.g. a pet
  • To have and continue to hold something
  • To do something that you have promised or agreed
  • To stay in a certain place or condition
  • To maintain the rules

two

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US / tu: /

UK / tu /

A1
  • number
  • 2

only

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US / ˈəunli /

UK / ˈonli /

A1
  • adverb
  • Just one; just that amount or thing; not more than
  • Not very important or serious
  • Just that type of thing, person
  • Short time ago; not before a certain time
  • conjunction
  • Except; but

any

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US / 'enɪ /

UK / ˈɛni /

A1
  • adjecitve
  • One, or some, no matter which
  • pronoun
  • One (thing) of many; some
  • Subtitles section
  • you're having a hard time filling your shirt sleeves and the situation only gets worse when people look at you from the front, well, you've got a width problem and all the bicep curl variations in the world are not going to solve it.
  • I am glad that I am with you today because I'm going to help you to solve that width problem with the only way that I know how.
  • matter of fact, it worked for me.
  • And there was one very unfortunate incident that actually led me to being forced to do all these things I'm going to show you here today once again.
  • And guess what?
  • They led to the same results that I expected, and I expect to deliver to you today too.
  • Because I'm waving around this muscle marker, we have to start by looking a little bit at the anatomy.
  • we look at the arm inside of a shirt sleeve, we look and focus, of course, on the bicep.
  • But the width of the overall arm is being impacted by not the bicep, but by this muscle right here.
  • And that's the brachialis.
  • Of course, the muscle marker helps me to locate that for you very easily.
  • But you can locate it for yourself by just simply grabbing your fingers over the top of your bicep to where it starts to drop in.
  • And right after your fingers, that muscle that pops out right there is the brachialis.
  • And that's the one that you have to train specifically if you want to grow your biceps to be thicker or wider.
  • And guess what?
  • When you grow them this way, this muscle will also hypertrophy and push the biceps up as well to help you to fill up that shirt sleeve no matter what angle people are looking at.
  • Now, I mentioned an unfortunate incident.
  • It was an injury to my biceps where I actually tore my biceps trying to hold my son up on the ice.
  • Well, it forced me to change my training around and this is where you're going to benefit.
  • Because if we look at these biceps again, you can see the difference.
  • This is the end of this bicep and this is my elbow.
  • This is the end of this bicep and this is the elbow.
  • You can see how much
  • a difference there is in terms of the gap that's there as a result of that torn bicep.
  • Well, along with this gap, the torn longhead of the bicep created a lack of width.
  • Something that I needed to be able to train around.
  • Not to mention the fact that when I had the injured bicep, there's a lot of pain with my training.
  • I had to figure out ways to train around that injured bicep.
  • So, I wasn't stressing the area that was so hurt so I can continue to progress through my training.
  • Well, when you think about how you're trying to train your arms right now to get them wider, if you're not dedicating your focus on that brachialis muscle, then you're not going to grow them.
  • Now, you probably said, great, I got it.
  • Hammer curls.
  • I've been doing these for a long time.
  • No.
  • See, the hammer curl is not necessarily fixing your problem because it's kind of like getting halfway to the solution.
  • And again, if you look at this anatomically, you'll see that when I put my arm in this position here, when I go from a pronated position to a neutral position, look at the action of the bicep.
  • There's clearly activity in the bicep just to go from a pronated wrist here, a forearm to a neutral forearm, right?
  • We get that bicep activation.
  • Well, in this position here that we perform a hammer curl, we're going to get a decent involvement of the biceps.
  • If I'm trying to turn them off or get them to be less involved, you can't completely turn them off whenever you're flexing your elbow, but if I want to get them less involved, then I want to perform this variation instead.
  • This is a cross body hammer curl.
  • And the main difference is I'm performing it with that fully pronated forearm.
  • When I get in this position here and I drag my arm up close to my body, you get a much more intense workload being delivered to the brachialis, which is, again, exactly that muscle you're trying to build.
  • So, I work these into all of my bicep workouts.
  • Whenever I would either train my arms, a pull workout, or my biceps directly, this would be the exercise that I chose.
  • Now, I didn't just stop here because I wanted to be able to make sure I can go back to doing pull ups again.
  • And chin ups were out of the equation.
  • For the moment, when the biceps was torn, there was way too much load on them to be able to withstand any type of chinning activity.
  • So instead, I went overhand into the pull up.
  • But again, I wanted to minimize the contribution of the bicep.
  • So, how do I do that?
  • I take a really narrow grip.
  • And if you have to use a band like this on the pull up bar to assist you, then by all means do it.
  • I still want you doing the exercise.
  • You should be able to do at least ten to twelve repetitions, whether that be with a band or your own body weight if you want to start to build this muscle up.
  • So, to do this, the hands in narrow, you can see, forced that flexion at the elbow, but again, with a pronated grip.
  • So, I can kind of decrease some of the contributions of the bicep, but focus on getting that really heavy overload of the elbow flexion, which again, will hit the brachialis really, really well.
  • Now, this next one was a bit accidental.
  • Again, remember I was talking about I was rehabbing a bicep.
  • But out of all unfortunate situations, sometimes we really get lucky.
  • In this case, I really did.
  • Because this is something I went on to call a Calm Curl.
  • And I did this on Instagram and people actually really found the exercise to be helpful.
  • But what the focus of this exercise was, or where it started, was out of a variation of a Cable Curl.
  • When you do a cable curl, the nice thing is there's not so much stress on the bicep in the fully extended position.
  • And as you can imagine, with a torn bicep, I don't want a lot of stress at the fully extended position as I'm trying to come back and get myself into more intense bicep training.
  • But as I get to the top, I get good tension at peak contraction of the biceps.
  • Well, I couldn't handle this in the beginning.
  • So instead, what I did was I just shortened that down a little bit and performed this variation, which again, we call the Concurl.
  • And this is not a chest exercise.
  • I'm not trying to do a cable crossover.
  • What I want you to do from this position is maintain some of that pronated forearm positioning and then just curl until your hand meets your chest.
  • again, do this in alternating fashion.
  • And at the extended position here, not only do I have less stress on the biceps because it's in line with that cable, right, so the forces through the cable decrease the tension on the biceps, but it's also because I'm in that pronated position like we talked about.
  • And what I found was that the thickness of the arm started to come back much faster than even when I had done workouts that didn't include this.
  • then I knew that there's one other thing that I could introduce as well to kind of start to transition back to regular curls or dumbbell curls.
  • And it was this, and we call this a drop curl.
  • And what's cool about this exercise is, again, it's performed out of a modified position.
  • I'm not in a fully supinated position at any point in the curl.
  • what's most notable here is the speed that I'm doing the exercise at.
  • You want to go very slow and controlled in the first half of that curl, because we know it's within that first half that the brachialis is doing more of the work.
  • As we get past the ninety degree mark, the bicep starts to take over, especially as we get into some shoulder flexion towards the end range of the exercise.
  • So, if you want this to be really, really effective at building your brachialis, then drop the weight to the point that you can handle it at a very slow pace and make sure you stop in this mid position.
  • keeping the tension on the entire time because I drop it from that mid position.
  • The one that's quote unquote not working is actually staying in the middle portion of the rep.
  • So, they're both doing a lot of work, one isometrically and one concentrically.
  • All of these exercises, guys, round out literally the width of your arm to give you more of that shirt sleeve filling diameter that you need to make sure that your arms look good no matter what angle people look at you from.
  • remember, you've heard it before, and it's true that as that muscle starts to build up, it lies underneath deep to the biceps is going to have that impact of pushing the biceps up to give you not just the width, but also the height.
  • If you're looking to get wider arms, guys, there's no way around this.
  • This is one of those situations where it's the muscle that's responsible for that.
  • when you just skip past it by not doing direct work for the brachialis, you will never have the width in your biceps that you need to.
  • So, if you have to, substitute one or two of those extra variations of curls that you're doing right now for a brachialis exercise or two, and I promise you, you'll be on the right path.
  • But if you really want to start to get them to grow faster,
  • dedicate an entire workout to your brachialis, maybe once a week, in addition to your regular arm or pull training.
  • And I promise you, you'll start to see those gains come quite quickly.
  • If you're looking for more science based tips and exercises, you can find them not only here on this channel, but over at athleanx.com.
  • If you haven't done so, click subscribe and turn on notifications so you never miss a video when we put one out.
  • All right, guys, see you soon.