Putting one foot on a bench forces your hip and core muscles to work harder in order to keep your body stable during the lift.

Muscle group: Biceps

Steps

1.Grab a pair of dumbbells with palms facing outwards and pinkies resting against dumbbell head. Place one foot on top of a bench and fully extend arms down to your sides.
2.Brace core, exhale and quickly raise dumbbells to shoulders. Keep elbows tucked at sides. Pause, then slowly retract dumbbells back to starting position.

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