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Muscle group: Biceps

Steps

Sit upright at the front end of a flat bench without a backrest, feet flat. Dumbbells hang freely beside the torso without resting on the bench. Keep palms facing forward. Bend both elbows together, bring dumbbells toward the shoulders and lower under control to extended arms, retaining the supinated grip. Upper arms stay beside the torso; do not lean back.

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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