Seated Dumbbell Curls
Step 1: Sit on the end of a bench
Step 2: Pick up dumbbells and let them hand by your sides with your palms facing up
Step 3: Bend the arms slightly to take up the tension in the biceps
Step 4: Keeping your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible
Step 5: Squeeze the biceps hard, and then slowly lower the weight back to the starting position
Step 6: Complete 3-4 sets of 8-12 repetitions
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