Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Biceps
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How to Perform
1
Lie face down on a flat bench with a dumbbell in one hand, palm facing down.
2
Extend your arm fully, letting it hang straight down towards the floor.
3
Keeping your upper arm stationary, curl the dumbbell up towards your shoulder by contracting your biceps.
4
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
5
Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
forearms
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