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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. Start with palms inward. Bend both elbows, directing forearms slightly outward while turning palms up and out; lower and restore the starting grip. 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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