Muscle: Biceps Brachii
Step 1: While sitting upright on a bench hold of a pair of dumbbells so that your arms are fully extended by your side. The palms of your hands should be facing outward, as illustrated .
Step 2: Gradually curl your arms at the elbow, raising the dumbbells to shoulder level while not changing the position of your arms. The arm should simply bend at the elbow without moving in any other direction. Do not turn your wrists as you are raising the dumbbells.
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