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Muscle group: Biceps

Steps

Set the backrest to 45 degrees and sit with your back supported and feet flat. Arms hang freely beside the torso. Keep palms forward and retain a supinated grip. Bend both elbows together to raise dumbbells toward the shoulders and lower under control. Upper arms stay still, back stays supported and the trunk does not swing.

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

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

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