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Muscle group: Biceps

Steps

Stand with dumbbells, arms down and palms facing inward. Curl both arms while turning palms up. Near the shoulders, rotate the forearms so palms face down and lower the dumbbells under control with that overhand grip. Restore a neutral grip at the bottom. Keep upper arms and trunk still; rotate the forearms rather than bending the wrists.

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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