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Beginner
Biceps
Dumbbell Hammer Curl V. 2
This exercise works your biceps, forearms, and brachialis muscles using dumbbells. You do it standing up, holding the weights, and lifting them while keeping your upper arms still.
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How to Perform
- 1Stand tall holding a dumbbell in each hand with your palms facing your body.
- 2Keep your elbows close to your sides. Turn your hands so your palms face forward. This is your starting spot.
- 3Keep your upper arms still. Breathe out and lift the weights by squeezing your biceps.
- 4Keep lifting until the weights reach your shoulders and your muscles are fully squeezed.
- 5Hold the weights at the top for a moment and squeeze your biceps hard.
- 6Breathe in and slowly lower the weights back down to where you started.
- 7Do this for the number of times listed in your workout.
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