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Muscle group: Biceps

Steps

Stand upright holding a straight bar in front of the thighs with a shoulder-width overhand grip. Draw the elbows backward while bending them, bringing the bar close along the body to the lower chest. Lower along the same path. Palms stay down, shoulders do not shrug and the trunk does not lean. This is the reverse-grip variant.

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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