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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:

Grasp bar in a pronated, shoulder-width grip.
Stand with feet shoulder width apart, knees slightly bent.
Raise the bar in an arc flexing arms at the elbows.
Keep elbows against ribs, and don’t lean back.
Raise bar to shoulders.
Lower bar slowly back to starting position.