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Muscle group: Biceps

Steps

Stand with feet shoulder-width and knees soft. Hold a straight bar with an underhand grip, hands shoulder-width apart, arms down and bar in front of the thighs. Bend both elbows to curl the bar toward the upper chest, then lower under control to the start. Keep upper arms near the torso, wrists neutral and trunk still. Do not drive with the hips.

One complete lift and controlled return count as one repetition; both arms move together.

Load is the total weight of the bar and all plates.

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