Dumbbell curl

1. Stand tall, holding a dumbbell in each hand at your sides with your palms facing your body. 2. Keeping your upper arm stationary, curl one dumbbell up toward your shoulder, rotating your palm to face up as you lift. 3. Squeeze your bicep at the top, then slowly lower the dumbbell back to the starting position. 4. Repeat the movement with your other arm.

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