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Muscle group: Biceps

Steps

Stand upright with a dumbbell in each hand and palms facing inward. Bend one elbow to lift that dumbbell diagonally across the body toward the opposite shoulder, then lower along the same path. Keep a neutral grip and still trunk. Complete one arm before switching; the other dumbbell stays down.

One complete lift and return count as one repetition. Enter repetitions for one arm and perform both sides.

Load is the weight of one dumbbell, not the sum of both.

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