To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out.Hold the contracted position for a second. Slowly begin to bring the dumbbells back to starting position as your breathe in.
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