Step 1: Stand up straight with the dumbbells by your sides
Step 2: Turn your hands so your palms are facing your body
Step 3: Bend your arms slightly to take tension into the biceps
Step 4: Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible
Step 5: Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position
Step 6: Complete 3-4 sets of 8-15 repetitions
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