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Muscle group: Biceps

Steps

1.Kneel on your shins, thighs perpendicular to the floor. Hold medium-weight dumbbells at your sides, palms facing each other.

2. Curl the right dumbbell toward your chest, rotating your palm as you do.

3. Squeeze, then return to the start.

4. Contuine the motion with the left dumbbell, completing the exercise.

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