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Muscle Group:  Bicep 
 
Notes:
Keep elbows close to your ribs and stop any shoulder movement. This ensures that any lifting is done completely by the bicep.

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Movement:

Stand with feet shoulder width apart, knees slightly bent.
Hold dumbbells so that arms are by your side and palms are facing inward.
Slowly curl one dumbbell, rotating palm upwards you as you raise it.
Slowly lower back to starting position.