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1. 1

   Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.

2. 2

   Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.

3. 3

   Lower the dumbbell back to the starting position.

4. 4

   Repeat the movement for the prescribed amount of repetitions.