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Taking a dumbbell in your working hand, lean forward. Allow your working
arm to hang perpendicular to the ground with the elbow pointing out.
This will be your starting position.
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Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
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Lower the dumbbell back to the starting position.
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Repeat the movement for the prescribed amount of repetitions.
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