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| Muscles worked: |
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Biceps and Forearms |
| Instructions: |
- Stand with back straight, knees unlocked, and feet hip-width apart
and grip a barbell with an overhand grip (palms facing down), with hands
placed just outside of your hips.
- Your arms should be extended straight down and the barbell should be
leaning on your upper thighs.
- Keeping your elbows close to your body, use your biceps to curl the
bar up to your chest.
- Hold for a brief second flexing your biceps and forearms.
- Lower the barbell to the starting position in a slow, controlled manner.
- Keep your wrists straight and elbows at your side throughout the curl.
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| Don'ts: |
- Don't sway your back or rock your body in an attempt to complete the
lift.
- Don't let your elbows leave your sides.
- Don't just let the barbell drop when lowering it. Let the barbell down
slowly resisting the weight of the barbell.
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| Alternate exercises: |
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